Wednesday, December 26, 2012
Due to weather change in hour for tomorrow
Due to weather. We have changed our hours at Defined Fitness for tomorrow, Thursday 12/27/12. We will now be open from 4pm-8pm. Group sessions will be regular times during those hours.
Thursday, December 20, 2012
New Year's Resolution
In just over a week we will be saying good-bye to 2012 and ringing in 2013. With the new year comes "New Year's Resolutions". Do you remember yours from last year? How did you do?
If you didn't follow through with your resolution don't feel bad. Most people don't. The problem is because the resolution is usually the result of an in the moment decision or something that you know you need to change and this seems like the appropriate time to change it. So you simply say, "This year I'm going to be healthier!" or "I'm going to lose 50 pounds!"
Both of those sound great, but how are you going to achieve them? What is healthier anyhow? If you only made it to the gym regularly for one month last year and this year you get there regularly for 2 months. Technically that was "healthier" but, I doubt that is what you had in mind when you said that you were going to be healthier this year.
Or what about the "I'm going to lose 50 pounds!" At least here we have something to measure. You either lose 50 pounds or you don't. Good start, but for this to work you need to develop a strategy. 50 pounds is a significant amount of weight and you need a plan for how you are going to lose it over the next year. This is where most people get stuck. How are you going to lose it? You could start walking, you could crash diet and regain it all before the year ends, you could join a gym, etc.
For our example, let's say you decide to join a cutting-edge functional training gym, like Defined Fitness, that focuses on resistance training. (Because I know everyone reading this knows that is the most effective way to lose body fat :)
So we want to lose 50 pounds over the next year, that comes out to just under one pound per week. In three months we should be down 12 pounds to be on track. In one month, 4 pounds. All we are doing is breaking the goal down into smaller chunks that are more manageable to handle and so we see short-term success to stay motivated.
Now, do you want to know a secret to successfully achieving the goal?
Focus on the process, not the goal.
This means to put all of your energy and focus into what you need to do each day and each week to reach your goal. This means that each week you need to get in three workouts and keep your nutrition in check. After one month you need to have worked out 12 times and by the end of the year you need to have worked out 156 times. If you simply focus on the 3 workouts a week by the end of the year the 50 pounds will be shed.
Make 2013 your fittest year!
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Tis' The Season
Need a gift idea for that certain someone in your life? Why not give them the gift of fitness?
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go!(A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
====
2013 Group Metabolic Conditioning & Small Group Personal Training Schedule
If you didn't follow through with your resolution don't feel bad. Most people don't. The problem is because the resolution is usually the result of an in the moment decision or something that you know you need to change and this seems like the appropriate time to change it. So you simply say, "This year I'm going to be healthier!" or "I'm going to lose 50 pounds!"
Both of those sound great, but how are you going to achieve them? What is healthier anyhow? If you only made it to the gym regularly for one month last year and this year you get there regularly for 2 months. Technically that was "healthier" but, I doubt that is what you had in mind when you said that you were going to be healthier this year.
Or what about the "I'm going to lose 50 pounds!" At least here we have something to measure. You either lose 50 pounds or you don't. Good start, but for this to work you need to develop a strategy. 50 pounds is a significant amount of weight and you need a plan for how you are going to lose it over the next year. This is where most people get stuck. How are you going to lose it? You could start walking, you could crash diet and regain it all before the year ends, you could join a gym, etc.
For our example, let's say you decide to join a cutting-edge functional training gym, like Defined Fitness, that focuses on resistance training. (Because I know everyone reading this knows that is the most effective way to lose body fat :)
So we want to lose 50 pounds over the next year, that comes out to just under one pound per week. In three months we should be down 12 pounds to be on track. In one month, 4 pounds. All we are doing is breaking the goal down into smaller chunks that are more manageable to handle and so we see short-term success to stay motivated.
Now, do you want to know a secret to successfully achieving the goal?
Focus on the process, not the goal.
This means to put all of your energy and focus into what you need to do each day and each week to reach your goal. This means that each week you need to get in three workouts and keep your nutrition in check. After one month you need to have worked out 12 times and by the end of the year you need to have worked out 156 times. If you simply focus on the 3 workouts a week by the end of the year the 50 pounds will be shed.
Make 2013 your fittest year!
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Tis' The Season
Need a gift idea for that certain someone in your life? Why not give them the gift of fitness?
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go!(A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
====
2013 Group Metabolic Conditioning & Small Group Personal Training Schedule
Small Group Personal Training
- 5:45 AM, Tuesday/Thursday
- 7:00 AM, Tuesday/Thursday
- 8:00 AM, Monday/Wednesday/Friday/Saturday = 8:15 AM
- 10:00 AM, Monday/Tuesday/Wednesday/Thursday/Friday
- 4:00 PM, Monday/Tuesday/Wednesday/Thursday/Friday
- 5:15 PM, Tuesday/Thursday
- 6:45 PM, Monday/Wednesday
Group Metabolic Conditioning
- 5:45 AM, Monday/Wednesday/Friday
- 9:15 AM, Monday/Tuesday/Wednesday/Thursday/Friday/Saturday
- 5:15 PM, Monday/Wednesday/Friday
- 7:00 PM, Tuesday/Thursday
If you have any questions please let us know.
Monday, December 17, 2012
Defined Fitness Tip of the Week - 2 KB Clean, Squat, & Press
This week we look at a total body combination exercise, the 2 KB Clean, Squat, and Press. This incorporates the hips, thighs, core, shoulders, and arms and works great as a short stand alone workout or as part of your program. Try a doing it as a ladder. Start with 5 reps, then 4, 3, 2, 1, and then work your way back up to 5. Only rest 15-30 seconds in between each group of reps. Watch the video below or by clicking on the link:http://www.youtube.com/watch?v=PjGHI5-c8_I&feature=youtu.be
Coming in January 2013 we have two new additions, "Burn 20 Workouts" and our "Frequent Sweaters" program. "Burn 20" is a quick 20 minute workout that will be posted each each week in the gym. The "Frequent Sweaters" program is a reward program for attendance, each month their will be different rewards for every member who attends the gym 10 times or more in the month. Be sure to check back for additional details to come about both of these exciting new additions!
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Tis' The Season
Need a gift idea for that certain someone in your life? Why not give them the gift of fitness?
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go!(A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
====
2013 Group & Small Group Personal Training Schedule
Small Group Personal Training
- 5:45 AM, Tuesday/Thursday
- 7:00 AM, Tuesday/Thursday
- 8:00 AM, Monday/Wednesday/Friday/Saturday = 8:15 AM
- 10:00 AM, Monday/Tuesday/Wednesday/Thursday/Friday
- 4:00 PM, Monday/Tuesday/Wednesday/Thursday/Friday
- 5:15 PM, Tuesday/Thursday
- 6:45 PM, Monday/Wednesday
Large Group Personal Training
- 5:45 AM, Monday/Wednesday/Friday
- 9:15 AM, Monday/Tuesday/Wednesday/Thursday/Friday/Saturday
- 5:15 PM, Monday/Wednesday/Friday
- 7:00 PM, Tuesday/Thursday
If you have any questions please let us know.
Thursday, December 13, 2012
Holiday Hours & 2013 Updates
We hope that everyone has a safe and happy holiday season. During the 2012 holiday season we will be open as follows:
- Monday, December 24th, 5:30 am - noon
- Tuesday, December 25th, Closed all day
- Wednesday, December 26th, Closed all day
- Thursday, December 27th, 5:30 am - 10 am
- Friday, December 28th, Noon - 6 pm
- Saturday, December 29th, 8 am - 11 am
- Monday, December 31st, 5:30 am - noon
- Tuesday, January 1st, Closed all day
Updates for 2013!
We will be increasing our membership rates in January, but this will NOT affect current members as you are locked into your lower rates for as long as you wish to be a DF member. We will NEVER increase your rates as long as you stay a current member.
Starting January 2nd, all members must schedule for all Small Group Personal Training sessions. We need to know who is coming in order to have spots open for you and also to have a program and coach ready for you. If you show up without scheduling we are not able to prepare a workout for you and be ready for you when you arrive. This is to ensure everyone has the best workout experience and deliver you the best results possible.
We will also, be changing our Group and Small Group Personal Training schedule starting January 2nd. We track and review attendance and change our schedule accordingly a few times per year. We have had a high demand for Small Group sessions so we will be adding some more times. The new schedule will be as follows:
Small Group Personal Training
- 5:45 AM, Tuesday/Thursday
- 7:00 AM, Tuesday/Thursday
- 8:00 AM, Monday/Wednesday/Friday/Saturday = 8:15 AM
- 10:00 AM, Monday/Tuesday/Wednesday/Thursday/Friday
- 4:00 PM, Monday/Tuesday/Wednesday/Thursday/Friday
- 5:15 PM, Tuesday/Thursday
- 6:45 PM, Monday/Tuesday/Wednesday/Thursday
Large Group Personal Training
- 5:45 AM, Monday/Wednesday/Friday
- 9:15 AM, Monday/Tuesday/Wednesday/Thursday/Friday/Saturday
- 5:15 PM, Monday/Wednesday/Friday
If you have any questions please let us know.
We Change Lives!
Monday, December 10, 2012
Defined Fitness "Tip of the Week" - ViPR Lunge with Medial Reaches
This week we look at an exercise using the ViPR. Watch here: http://www.youtube.com/watch?v=kys2C7a4dko&feature=youtu.be
Also, be sure to check below for our Holiday Hours!
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Holiday Hours
We will be open the following hours:
Monday, December 24th: 5:30 am - Noon
Tuesday, December 25th: Closed All Day
Wednesday, December 26th: Closed All Day
Thursday, December 27th: 5:30 am - 10 am
Friday, December 28th: Noon - 6 pm
Saturday, December 29th: 8 am - 11 am
Monday, December 31st: 5:30 am - Noon
Tuesday, January 1st: Closed All Day
Happy Holidays!
====
Tis' The Season
Need a gift idea for that certain someone in your life? Why not give them the gift of fitness?
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go!(A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
Friday, December 7, 2012
Tis' The Season
Need a gift idea for that certain someone in your life? Why not give them the gift of fitness?
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go! (A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
For a limited time Defined Fitness is offering a Christmas Gift Special Membership Package that includes: 30-Day Trial Membership, 2 Free Shakes, and a DF t-shirt. All packages come gift wrapped and ready to go! (A $75 value!)
Special DF members only price of $39 per gift package.
So pick up yours day at the front desk or by calling 724-934-2000.
www.DefinedFitnessWexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
Monday, December 3, 2012
Defined Fitness Tip of the Week - Medicine Ball Slams
This week we look at three variations of the Medicine Ball Slam, an exercise we use to train explosive power. The reason we include explosive exercises in our programs is because the faster you are able to move the leaner and healthier your body tends to be. Also, the quicker you can move the faster you are able to react when needed, e.g. slipping on ice on the sidewalk.
Click here to watch: http://www.youtube.com/watch?v=WEsFSNkm0Ec
www.definedfitnesswexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Hours For 12/6 and 12/7. (We are headed to North Point Fitness in Roswell, GA)
12/6 we will be open from 5:30 am - 10 am, and 4 pm - 8 pm
12/7 we will be open from 5:30 am - 11 am, and 4 pm - 6 pm
12/8 normal hours, except 8:10 am Small Group will be Large Group just for this week.
www.definedfitnesswexford.com
We Change Lives!
Try Us for 30-Days of Personal Training for $49. Click here to get started today!
====
Hours For 12/6 and 12/7. (We are headed to North Point Fitness in Roswell, GA)
12/6 we will be open from 5:30 am - 10 am, and 4 pm - 8 pm
12/7 we will be open from 5:30 am - 11 am, and 4 pm - 6 pm
12/8 normal hours, except 8:10 am Small Group will be Large Group just for this week.
Subscribe to:
Posts (Atom)