Defined Fitness Tip of the Week - Quick Feet with Ring Hops

This week we look at a few drills done with Ring Hops to develop quick feet and explosive lower body power. Quick feet and fast muscles are not just for athletes, but are something that everyone should work on improving. Why? Well, a fast muscle is a strong muscle and a fast, strong muscle is a lean muscle. And that is what we are after right, a lean toned body? 

Also, exercises like this condition your body to react faster to things every day life, e.g. trip, slips and falls. The better able you are to react the faster you can regain your balance and catch yourself. And at the very least lessen the severity of injury.

Watch here: http://www.youtube.com/watch?v=A82CL-Qgeac&list=HL1359375132&feature=mh_lolz

www.DefinedFitnessWexford.com
We Change Lives!

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Do You Wanna Win $1,000? - You could if you enter DF's "New Year, New You" Body Transformation Challenge! Register today by calling 724-934-2000 or visit us online at www.definedfitnesswexford.com for more information. And you could be on the team that wins $1,000!!

Now Offering On Point Sessions With Your Membership!

We are excited to announce that starting in February we will be offering "On Point" Sessions to everyone of our members!

What is an On Point Session?
It's an opportunity for us to meet with each meet member in a personal 1-on-1 setting and talk to you about you. Our goal is to use this time to talk with you about your fitness and nutrition and make sure that you are getting everything you need to get the best results possible. 

How does it work?
In this 15 minute meeting with DF's Director of Fitness Programming you can discuss your fitness program, progress, goals, take body composition measurements, discuss nutrition, review nutrition journals, or talk about whatever you feel is necessary to help you get better results. Our goal is to help you develop a game plan for the coming month. Every member will have the opportunity to schedule one On Point Session per month. All sessions must be scheduled in advance and at DF's front desk and are on a first come first serve basis.

Be sure to take advantage of this new addition to your membership and get yours scheduled for February!

www.DefinedFitnessWexford.com
We Change Lives!

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Severe Weather Alert!!
We have been ask by several members if we ever close due to the weather (aka snow). We always plan on being open, but in the case of bad weather and we have to close we will post information on our blog at definedfitnesswexford.blogspot.com

Defined Fitness Tip of the Week - Burn 20 Workouts

This week we look at our newest programming addition "Burn 20" workouts.  These workouts are designed to be done on days when you only have 20 minutes to workout and cannot get in a full 45 minutes, not to replace your regular workout. They will get your heart rate up and metabolism revving. Best of all they only take 20 minutes.

Watch here: http://www.youtube.com/watch?v=-6JAf3Qyu0k&feature=youtu.be

www.definedfitnesswexford.com
We Change Lives!

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WANNA WIN $1,000??
Join our "New Year, New You" Challenge and you could be on the winning team that takes home the Grand Prize of $1,000. Here's how it works:

• You compete on teams of 3 people
• It's only $50 to register
• The team that loses the highest percentage of body fat wins the Grand Prize*
• The challenge starts on February 11th at 6 p.m. with our kickoff party

Call today to reserve your spot! 724-934-2000

*Must have a minimum of 5 teams of 3 to run the challenge.

8 Ways You Should Be Working Out In 2013

The new year is upon us and with the new year comes resolutions. Unfortunately for many people these resolutions will not become a reality. There are many reasons why, but one of the big ones is that they are not working out effectively and getting the most out of their time in the gym.

Here are 8 ways that you should be working out in 2013 to get the best results and the best body.

1. Lift Heavy - Light weights and high reps is a thing of the 90's. To get your body to change you need to be lifting weight that is heavy and challenging for low reps. Yes, this means getting out of your comfort zone. This will recruit more muscle fibers, which means a greater calorie burn and a bigger boost to the metabolism. And as a result give you that lean, toned, sculpted, muscular body you've been looking for. Little light weights for high reps on the other hand will keep you flabby.
2. Train Upright on Two Feet - If you are like most people you probably spend a good portion of your day sitting, whether it's behind a desk, in the car, or on the couch. All this sitting leads to muscular imbalances and poor posture, which is why you need to be up on two feet when working out. This will get the muscles of the core involved along with more muscles overall leading to an increase in calorie burn and metabolism. So get off the machines and up on your feet and start doing some real exercise.
3. Train the Body As One Unit - If you are like most you probably aren't aspiring to become the next Mr. or Mrs. Universe, so why are you training like him/her. Focusing on one area of the body is another dated approach to fitness and is actually the product of the bodybuilding world. Instead focus on training your entire body every time your are in the gym. This means total body movements, such as a squat and press, rather that isolation exercises like bicep curls and leg extensions.
4. 45 minutes, 3 Times Per Week - Time is valuable and probably in short supply for most, but the good news is that you only need to get in 45 minutes three times per week to see results. If fact, recent research has shown that shorter more intense workouts of around 45 minutes produce greater workouts than workouts that last longer. Also, if you are working out more than three days per week you are not getting the most out of your workouts because your body is not fully recovered and as a result not able to work as hard each time you workout. Results are achieved through intensity, not length or amount of time.
5. Dynamic Warm Up - Warming up is more than jumping on the treadmill for a few minutes and then doing some stretches. A good warm up is going to take 12-15 minutes and will increase heart rate, lather up a light sweat, warm up the core temperature of muscles, and include movements that not only stretch your muscles, but take them through movements that you will be performing later in your workout.
6. Train Explosively - The faster a muscle can contract the stronger that muscle is and the stronger your muscles are the leaned your body is. Training explosively means any movement that is performed as fast as possible without compromising form. On a side note, when our bodies are able to move quicker and react quicker they help us to recover from life's trip, slips, and falls by regaining our balance and/or falling gracefully, which means less chance of injuring something.
7. Train the Core - By now everyone knows that they need to be strengthening their core, but what most don't know is how to do it correctly. Many people try to strengthen their core with sit ups and crunches, but this is not the most effective way to improve core strength. Instead, if we focus on core exercises that prevent extension and rotation we will build a stronger and more defined midsection.
8. Have Fun - Exercise should not feel like a chore. You should enjoy it and have fun. This does not mean that you don't have to work hard and get out of your comfort zone, you do. But, you should change up exercises often, workout with a group of people, and challenge yourself each time. This will all create an enjoyable workout environment.

www.definedfitnesswexford.com

We Change Lives!

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New Year, New You Challenge

• Starts February 11th, 2013
• 3 ppl per team
• $50 per person to register
• Special membership rate for nonmembers during the challenge
• Weekly weigh-ins
• Winning team determined by percent body fat lost
• And best of all.....The winning team will recieve a Grand Prize of $1,000!!*

*Must have a minimum of 5 teams of three for $1000 Grand Prize.

"New Year, New You" Challenge & More!!

Happy New Year! It's 2013 and that means our 3rd Annual "New Year, New You" Challenge is almost here. This year we've bumped the Grand Prize up to $1,000!!!

Here's how it works:

• You compete on teams of three and the team to lose the highest percent of body fat wins the grand prize.
• The challenge will start on Monday, February 11th at 6 p.m. with our kickoff party. At the kickoff party we will get everyone weighed-in, go over how the challenge will be run, and have a team draft. Also, there will be food and drinks.
• The challenge is 8-weeks long.
• It's only $50 to register.
• All contestants will receive an official DF "New Year, New You" T-Shirt!
• You do not have to be a member to compete.
• If less than seven teams of three compete the grand prize will be adjusted.
• More info to come

We are taking contestant registrations now. Call 724-934-2000 to reserve your spot today!

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Defined Fitness Nutrition Coming in February 2013!!

Starting in February DF will be offering the first ever nutrition coaching program. There will be three levels of coaching.

Level 1 = Included in all memberships, 15 minutes per month to meet with one of our coaches and review nutrition journals, go over goals, and discuss fitness progress.

Level 2 = $249 for 12 weeks, 30 minute meeting with one of our coaches each week, nutrition journal, recipes, goal setting, and fitness program progress.

Level 3 = $379 for 12 weeks, 30 minute meeting with one of our coaches each week, nutrition journal, recipes, goals setting, fitness program progress, and supplementation (PFC Bio-Whey Protein Powder, Multi-Vitamins, and Fish Oil.

We are currently enrolling members now for February's start.

www.DefinedFitnessWexford.com

We Change Lives!