How To Get More Pull Ups

Since the release of our DF Fitness Challenges last week we have received many questions from members asking how they can get better at pull-ups and what they need to do.

The simple answer is to just keep practicing them and slowly get stronger overtime, but that's to general. Here are a few strategies to help you get more pull-ups.

1. Start with chin-ups (palms facing you), then progress to a mixed grip pull-up (one palm facing you and one palm facing away), and finally finish with the pull-up grip (both palms facing away).

2. Use assistance. Progress by starting with a band across the supports on a squat rack, then to one leg in a band attached to the pull-up bar, and finally a pull-up with body weight.

3. Do Negatives. Start at the top of the pull-up with your chin above the bar and slowly lower yourself down as slow as possible. Once you reach full extension start back at the top.

4. Do them often, but not everyday. Three times a week in your workout will be plenty.

5. Strength your core. The stronger your core is the better your pull-ups will be. This is because if your core is not able to stabilize and keep your body rigid you will have a very hard time pulling yourself up as your body swings all over the place.

6. Improve your scapular stability. Exercises like the Scap Retraction Push Up will help to improve your pull-ups for the same reasons as strengthening your core will. If you are able to keep your shoulder blades retracted you will be in a stronger position to pull up your body.

7. Add some weight. Once you can do a few reps with your own body weight the next step is to add weight. This can be done by placing a dumbbell between your feet and doing at many reps as you can. Overtime the extra weight will result in more strength and when you test to see how many you can do with body weight your total will increase.

Once you're ready to take one of the DF Fitness Challenges, let one of your coaches know and they'll get you a score sheet started. Once you've completed all the challenges at a certain level you'll have earned your DF Fit t-shirt.

www.DefinedFitnessWexford.com
We Change Lives!

Defined Fitness Tip of the Week Medicine Ball Push Press Throw

In this weeks edition of the DF Tip of the Week we look at MB Push Press Throw. This move is hip dominate and helps to work on explosive power. Emphasizing one of our training philosophy beliefs to train explosively. 

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




www.definedfitnesswexford.com

WE CHANGE LIVES!

======
Ready to change your life? Get started today with our 30-Day Trial Membership for $59. Your 30-Days include 5 personal training sessions, 5 group metabolic conditioning sessions, a fitness program designed for your goals and needs and unlimited use of the facility for 30 days! Call today to get started 724-934-2000

How Fit Are You?

Do you think you're pretty fit? Then, lets put you to the test. The team at DF has been hard at work researching and developing standards for certain functional tests of strength and fitness. Put yourself through these five challenging tests and see how well you score. We've developed three different levels of being "DF Fit" as you get stronger and continue on your fitness journey keep challenging yourself until you are able to perform Level 3 Fit on all five! Start with the goal of reaching Level 1, then Level 2, and finally Level 3. Don't worry if you currently can't achieve Level 1, that's fine these are simply benchmarks to measure your progress. No they aren't easy, if they were what would be the point. Also, these standards are based on Men and Women over 40 years old. Don't worry if you aren't able to perform some or any of the challenges these aren't designed to make anyone feel bad about themselves, but rather to provide an additional challenge and focus to your workouts other than simply just weight loss, jean size, and improved health for those who are looking for that.

So here they are!

1. Long Jump - start by standing on a line, distance jumped is measured where the closest heel lands, must stick the landing.
      Women
          Level 1: 5 ft.
          Level 2: 6 ft.
          Level 3: 7 ft.

      Men
          Level 1: 6 ft.
          Level 2: 7 ft.
          Level 3: 8 ft.

2. DB Squat & Press - must squat to parallel and achieve full extension on each press.
       Women - must use 20 pound dumbbells
          Level 1: 16 reps in 1 minute
          Level 2: 18 reps in 1 minute
          Level 3: 20 reps in 1 minute

       Men - must use 30 pound dumbbells
          Level 1: 16 reps in 1 minute
          Level 2: 18 reps in 1 minute
          Level 3: 20 reps in 1 minute.

3. Plank
         Women & Men
              Level 1: 1 minute
              Level 2: 2 minutes
              Level 3: 3 minutes

4. Push Ups - chest to 4 inches from floor, full extension, controlled speed, cannot stop.
         Women
             Level 1: 10 reps
             Level 2: 20 reps
             Level 3: 30 reps

         Men
             Level 1: 20 reps
             Level 2: 35 reps
             Level 3: 50 reps

5. Pull Ups - palms facing away grip, full extension, chin above bar, no kipping, and cannot be band assisted.
        Women
            Level 1: 2 reps
            Level 2: 4 reps
            Level 3: 6 reps

        Men
            Level 1: 4 reps
            Level 2: 8 reps
            Level 3: 12 reps

Achieve a certain level on each challenge all in the same day and have it verified by a DF coach and you'll receive a t-shirt that says, "I'm DF Fit!" in the corresponding color for which level you've completed and have you picture taken and put on our "Wall of Fame"!

T-Shirt Colors
Level 3 = Black
Level 2 = Purple
Level 1 = Green

Now, it's time to get to work earning your shirts!

www.DefinedFitnessWexford.com

Memorial Day

Hey Everyone,
Just a quick reminder that Defined Fitness will be closed on Monday May 27th for Memorial Day. We will re-open on Tuesday May 28th at 5:30 for regular hours
Thank you so much and we hope everyone has a great weekend!
DF

Defined Fitness Tip of the Week Kettle Bell Squat to Stand

In this weeks edition of the DF Tip of the Week we look at Kettle Bell Squat to Stand. This move is a progression from a Goblet Squat and uses the core and hips to stabilize. Emphasizing one of our training philosophy beliefs to do combination exercises.

Watch Here:
http://www.youtube.com/watch?v=XBGTe70CWWk&feature=youtu.be




This week only we are doing 10% off of our Nordic Naturals Ultimate Omega!!
Offer Ends Saturday 5/25 at 11:00am!!
GET YOURS BEFORE THEY ARE GONE!




www.definedfitnesswexford.com

WE CHANGE LIVES!

===
Ready to change your life? Get Started today with out 30-Day Trial Membership for $59. Your 30-days include 5 personal training sessions, 5 Group Metabolic Conditioning sessions, a fitness program designed for your goals and needs, and unlimited use of the facility for 30 days! Call today to get started 724-934-2000

Have Fun!

This is brings us to the final part of our eight part series titled "8 Principles of the Defined Fitness Training Philosophy". Over the past eight weeks we have written a short post about each part of the training philosophy we use here are DF and make part of each workout.

Number Eight: Have Fun!

Exercise needs to be enjoyable, no not everyone loves to workout, but you need to enjoy it and enjoy challenging yourself each workout to get a little bit better each time to get the best results and most out of it.

This can be done by changing up exercises, adding small tweaks to an exercise to give it a different feel, changing reps or time, or seeing how many push-ups and pull-ups you can do and tracking your progress over time.

www.DefinedFitnessWexford.com

====
Want to be DF's next "Member of the Month"? Let us know if you are interested and we will get you on the list. All members of the month must give a video testimonial and we will film a portion of your workout to make a short video segment. The video will be placed at the top of the DF website for the entire month that you are the face of Defined Fitness!

Student Summer Special!!

STUDENT SUMMER SPECIAL  

Spend less time on the couch & more time on your health!

Defined Fitness is offering all students a special rate of:  

10 Sessions for $350

(Valid May 13 thru August 31st 2013) 

www.definedfitnesswexford.com

We Change Lives!

Defined Fitness Tip of the Week Single Leg Glute Bridge

In this weeks edition of the DF Tip of the Week we look at Single Leg Glute Bridge. This move is Hip Dominate and activates the glutes getting them warmed up. Emphasizing one of our training philosophy beliefs do a Dynamic Warm up. This exercise is actually in our own Dynamic Warm up. Also, SLGB is a low level lunge getting the hips warmed up and used to this particular hip movement. It is low impact on the knees for people who can not do regular Lunges it helps to work the same muscle group.

Watch Here:
http://www.youtube.com/watch?v=Pm7XW5F14wU&feature=youtu.be


Also Congratulations to this months "Frequent Sweaters" meaning each member had 10 or more visits to DF in the month of April! They will all receive a free shake, didn't make 10 visits last month? Start fresh with the month of May and get 10 or more visits and you will get a DF window decal for your car! We had lots of sweaters this month make sure you keep getting in when you can and scanning those cards! 

Frequent Sweaters
Sheryl Simon
Lynn Brehm
Ann Miner
Penny Roy
Camille Kurtanich
Lisa Greenler
Eleanor Sargent
Judy Robinson
Jo Stone
Ann Valcarcel
Jackie Saladino
Mike Sulkoske
Amy Pusateri
Barb Sippel
Katlyn Gregg
Sally Taylor
Lisa Paulson
Chris McCuen
Vicki Rothermel
Cyndi Palladino
Patty Neurhohr
Gretchen McNaughton
Rosemary Robinson
Mark Paulson
Debbie Crissinger
Adrienne Rively
John Walton
Otilia Enica
Susann Enica
Michelle Conley
Elizabeth Farone
Marth Farone
John Grimm
Val Romanowski
Setta LaBach
Denny Allerton 

=======
www.definedfitnesswexford.com
We Change Lives!
Ready to change your life?
Get started today with our 30- Day Trial Membersip for $59. Your 30 days include 5  personal training sessions, 5 group metabolic conditioning sessions, a fitness program designed for your goals and needs and unlimited use of the facility for 30 days! Call today to get started 724-934-2000