FREE FRIEND FRIDAYS!!!

What's the old saying? Misery Loves Company? So what's better than working out alone? Bringing a friend along to join in on the fun!

For the month of August EVERY Friday any DF member that attends a group metabolic conditioning class or a Small Group Personal Training Session is welcome to bring a non-member friend free of any charge!
You may bring the same friend multiple times or a different friend each Friday the choice is yours!



www.definedfitnesswexford.com

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WE CHANGE LIVES!

Ready to change your life? Get started today with our 30-Day Trial Membership for $59.00. Your 30-days include 6 Personal training  sessions, 6 Group metabolic Training 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

Ever Had A Question About A Supplement?

Have you ever saw a supplement advertised or recommended on TV or by a friend, but you just weren't sure it was right for you or even safe? 

If you are like most people then the answer is probably yes.

Well recently a new resource has been released from the team at examine.com. They have collected every study that's been published on any supplement and combined the data into one manual.

For example, you can search "inflammation" and it lists all the supplements that have been shown to have an effect, how strong the evidence is for each one, how powerful the effect is, and the best part is that they link right to the studies online.

So you can search the manual and find a summary of the evidence, and if you want to read more you can click on a link to summarize all the research, and if you  want even more, you can click through to the actual studies.

It's a great resource and we recommend taking a look at and look up some of the supplements and vitamins you are currently taking. And the next time you hear about a supplement that claims to work wonders for XYZ look it up here to find all the evidence for or against it.

Click here to go to the website: examine.com

www.DefinedFitnessWexford.com

We Change Lives!

Burn Calories Even When Not Working Out!

How many calories did your last workout burn? How many did you burn after your workout? If I had to guess you probably don't know the answer to the second question.

However, the second question is the one that matters when your goal is to lose body fat.

It's not a matter of how many calories you burn in your workout, it's a matter of how many calories you burn in the hours after your workout. Know as the Afterburn Effect, which is how long your body stays at an elevated rate, burning calories after the completion of exercise.

Say you took an hour jog and burned 500 calories while working out, your body only stays at an elevated rate, burning fat for a few hours after the completion of your workout. 

But, what if there was a way to keep your body burning calories at an elevated rate for 48 hours after your last workout? Sound too good to be true?

In 1994 a landmark study done by Tremblay et al looked at the effects of steady-state exercise (jogging) compared to interval training. The steady-state group exercised for 20 weeks and burned about 28,000 calories during exercise. The interval group exercised for 15 weeks and only burned about 13,000 calories during exercise. However, the interval group lost 9x more body fat in 5 less weeks, while only burning half the amount of calories during exercise as the steady-state group. 

What happened here is after the completion of exercise the interval training groups body's continued to burn fat at a higher rate than the steady-state groups did.

So how do you get the Afterburn Effect working to your advantage? 

First start by switching from the treadmill and elliptical to hitting the weight room floor. By the way, have you ever looked at the bodies of the people on the cardio equipment compared to the one's lifting weights? Everyday it's the same people on the cardio equipment plugging along, but never changing. The one's lifting weights have the lean, toned and sculpted bodies that everyone on the cardio equipment is trying to achieve.

Ok, now that you're off the treadmill and standing by the dumbbell rack what do you do?

Grab a set of dumbbells and start performing a few circuits of exercises. Like squats, rows and overhead presses moving from one exercise to the next without resting until you've done each exercise once, then rest for a minute and repeat 3 more times. 

After doing a couple of circuits like this you will notice your body working harder than you ever did 0n the treadmill and after a few weeks you will be seeing changes in your body that you've never seen before!

Are you ready to put the Afterburn Effect in place for you and finally start seeing results? Get started today by calling 724-934-2000 or visit our website at www.definedfitnesswexford.com and sign up for our 30 Day Personal Training Experience for only $69.

Are You On The Right Path To Fitness Success?

The following five steps are what set apart those who achieve their fitness results and those who don’t.

• Hire A Coach. Everyone who is successful has a coach, no matter what the goal. Fitness is no different. A coach is there to motivate you, push you to do the things you struggle with, offer an ear to listen and give you advice. By hiring a Fitness Coach you have access to a team of personal trainers (aka “Coaches”) who are there for you and  there to help you every step of the way and keep you on track. 

• Keep A Food Journal. This is something we’ve seen over and over. The clients who keep a Food Journal get better results than those who don’t. It doesn’t matter if it’s in a notebook, online, on your Smartphone, or even on note cards as long as you keep track. It keeps you accountable to what you are eating each day and makes you aware of it. For many members this is a big eye opener to just how many calories they are eating each day.

• Strength Training. To make the biggest changes in your body you need to do some strength training. The demands placed on your body by the outside resistance will trigger your body to respond by getting stronger which will result in stimulating your metabolism and making your body leaner.

• Find A Supportive Environment. It is important to surround yourself with as many people as possible who are supportive of your goal. This may or may not be a spouse or family member; it could be a coworker or a friend. But, one thing that we’ve found is when people workout in groups they get better results. This is because not only is it more enjoyable, but there are also other people working out along side you to achieve the same goals and everyone is supportive of each other. 

• Make It A Priority. Don't make excuses.  Our successful members have families, kids, jobs, and just about every other excuse everyone else has except they don't use them. They make it a priority to dedicate time each week to their fitness routine. And to reach your goals you need to do the same. Your coach can help you set a realistic goal for how many workouts to get in each week to fit your busy schedule. One of the biggest mistakes people make is thinking they have to workout everyday. This simply is not true. Your coach can help you determine how many times per week will fit best into your schedule. We actually see the best results with members who come only 3 times a week.

Ready to get on the path to success and take your fitness to the next level and finally get the results you’ve been looking for? Get started today with Defined Fitness’s 30-Day Personal Training Experience for only $59. Call 724-934-2000 to get started!

www.DefinedFitnessWexford.com
We Change Lives!

Fish Oil Special !

Hey guys hope everyone had a good 4th of July weekend! Now its back to the gym and we are starting the week off with a special on our Nordic Naturals Ultimate Omega D-3! For this week only until Saturday June 13th at 11am you will receive 25% off each bottle of fish oil you buy! Hurry and get yours before they are gone!



www.definedfitnesswexford.com
We Change Lives!

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Ready to change your life? Get started today with our 30 day-trial membership for $59. Your 30 days include 6 personal training sessions, unlimited 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!

Wounded Warrior Benefit Workout

Thanks to everyone who participated in our first Wounded Warrior Benefit Workout on this 4th of July. We raised $610 and had 22 participants. Thanks again for making this an awesome event!

You can watch a clip of the workout here: http://www.youtube.com/watch?v=pjjfBm6n5As&feature=youtu.be



www.DefinedFitnessWexford.com
We Change Lives!

Frequent Sweaters !

Congratulations Frequent Sweaters of June! You have managed to make 10 or more visits in the last month! Make sure you get your free shake card for this month! Next month is a surprise :) !  So make sure you get in your 10 visits AND SCAN YOUR DF MEMBER CARD!


Lynn Brehm
Sheryl Simon
Penny Roy
Katie Grosick
Michael Sulkoske
Chis McCuen
Lisa Paulson
Rosemary Robinson
Denny Allerton
Ron Croushore
Setta LaBach
Deanne Brakastor
Gina Bianchin
Jackie Saladino
Amanda Della Penna


Don't forget guys this Thursday July  4th at 9:15 is our work out for Wounded Warrior Project bring anyone and everyone, members and non-members, friends and family all fitness levels.
For questions or to reserve your spot call 724-934-2000

www.definedfitnesswexford.com
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Ready to Change your life? Get started today with our 30-day trial membership for $59.  Your 30-days included 6 personal training sessions, unlimited team training 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