Happy Thanksgiving! We hope you all have a great day.
This week we have a guest article by the team at Kettlebell Athletics, LLC.
Benefits of Kettlebell Training
I know a lot of hype has been written about kettle bells but it's all for good reason. Kettlebells boast some distinct advantages over their counterparts in the fitness professional's toolbox. Below are several reasons why kettle bells outshine their competition.
Kettlebell Training produces strength at extreme ranges of motion. This longer range of motion recruits a stretch reflex, which increases your ability to produce force, change direction and be more agile. This stretch reflex is a naturally occurring function and kettle bells do an outstanding job exploiting it to better your performance.
This extreme range strength is what saves your muscles from being ripped apart...LOL aiding in injury prevention!
Kettlebell Training exposes your weaknesses and corrects imbalances. Since kettlebell training is usually performed one limb at a time, it does a great job of exposing weaknesses and imbalances throughout your entire body. This weakness may come in endurance or one shoulder being tighter than the other. Regardless, within moments of kettle bell training, these deficiencies will be exposed allowing you to address them.
Kettlebell Training creates strong yet flexible joint structures. Kettlebell training increases the demand for dynamic joint stabilization, which reduces the potential for injury and allows for more efficient production. "You can't fire a cannon from a canoe!" The kettlebell's offset center of gravity plays havoc on control and forces your entire body to participate in the movement, recruiting more muscles and joints, providing a much more realistic approach to conditioning.
Kettlebells exploit endless exercise variations with just one tool. Simply by changing your grip or repositioning the kettlebell you can change the entire feel and complexity of a movement. This feature alone makes kettlebell training so versatile that you can do it ANYWHERE! You can progress from easier drills to very advanced versions using the same size kettlebell, reducing the need for a lot of equipment or multiple bells.
Kettlebells improve your cardio-respiratory fitness. Since many kettlebell drills take place with your arms in an overhead position the muscles responsible for assisting the breathing process are engaged in muscular activity, not allowing them to assist in the respiratory process. This forces the muscles most responsible for breathing to play an even larger role in cardio-vascular fitness.
Kettlebell Training allows you to reduce overall training time. So you can devote your attention to other issues such as strategy, skill, rest and recovery.
Kettlebell Training bridges the gap between strength training and cardio; life doesn't respect the difference.
Kettlebell Training allows you to never miss a workout! Train anywhere, the local park, the beach, outside or inside! NO EXCUSES!
DON"T USE MACHINES, BECOME ONE! DF will be running a 6-week Kettlebell workshop starting December 2nd at 6 p.m. call 724-934-2000 for more details or to register.
www.DefinedFitnessWexford.com
We Change Lives!
Thursday, November 28, 2013
Monday, November 25, 2013
BLACK FRIDAY TIME IS HERE ONCE AGAIN!!!!
Don't get any nervous twitches! You don't have to wait outside in the cold at the door, you won't get trampled....maybe. No tricks or gimmicks! We have Black Friday Specials running ALL WEEK LONG starting today (Monday Nov. 25th) until FRIDAY November 29th we have big bags packed full of AWESOME stuff so if your still looking for ideas for that "tricky has everything" family member or close friend think about one of our DF gift bags that includes : a 30 Day Trial Membership, DF T-shirt and Water Bottle FREE SHAKES and a tub of our PFC Vanilla Bio-Whey. This package is a $155 dollar value if bought all separate but we are selling it all at a mere $89!! C'mon You can't beat it!
BUTTT
Say there are no family or friends you like that much we are also doing a special on club bucks accounts! If you put $100 on your account we will Thank You guys with 5 free shakes! FIVE
F-I-V-E.....we have never given out 5 free shakes for club bucks but hey we might have gone a little nuts around here the Holidays are upon us...I mean who saw that coming? Not Tammy or Josh that's for sure ;)
ANDDD
As for the actual "Black Friday" make sure you join us on Friday starting at 8 am and running each hour on the hour we will be running a "Special" Black Friday work-out ;) finished with some coffee and Gingerbread Protein Bars...unless we can convince Tammy to cut them out to look like actual Gingerbread Cookie (Strong) Women and Men! So don't worry about what class or training session is going on at what time because that day you can come to any class time the "Special" work out will be the same for each hour 8am-11am :)
You have no excuse to not be there! Especially if you went out shopping for "Midnight Madness" which has now turned into such madness they moved shopping to 8pm instead of midnight lol. Come blow off rude mean shopper steam or warm up with DF
P.S
KettleBELLES for Booties kicks off next week make sure you reserve your spot asap!
www.definedfitnesswexford.com
WE CHANGE LIVES
========================
Ready to change your life? Get started today with our 30 day Personal Training Experience for $69. Your 30 days includes 4 Small Group Personal Training Sessions, Unlimited Group Metabolic Conditioning Sessions, a Fitness Program designed for your personal goals and unlimited use of the facility for 30 days! What do you have to lose? Call today to get started 724-934-2000
BUTTT
Say there are no family or friends you like that much we are also doing a special on club bucks accounts! If you put $100 on your account we will Thank You guys with 5 free shakes! FIVE
F-I-V-E.....we have never given out 5 free shakes for club bucks but hey we might have gone a little nuts around here the Holidays are upon us...I mean who saw that coming? Not Tammy or Josh that's for sure ;)
ANDDD
As for the actual "Black Friday" make sure you join us on Friday starting at 8 am and running each hour on the hour we will be running a "Special" Black Friday work-out ;) finished with some coffee and Gingerbread Protein Bars...unless we can convince Tammy to cut them out to look like actual Gingerbread Cookie (Strong) Women and Men! So don't worry about what class or training session is going on at what time because that day you can come to any class time the "Special" work out will be the same for each hour 8am-11am :)
You have no excuse to not be there! Especially if you went out shopping for "Midnight Madness" which has now turned into such madness they moved shopping to 8pm instead of midnight lol. Come blow off rude mean shopper steam or warm up with DF
P.S
KettleBELLES for Booties kicks off next week make sure you reserve your spot asap!
www.definedfitnesswexford.com
WE CHANGE LIVES
========================
Ready to change your life? Get started today with our 30 day Personal Training Experience for $69. Your 30 days includes 4 Small Group Personal Training Sessions, Unlimited Group Metabolic Conditioning Sessions, a Fitness Program designed for your personal goals and unlimited use of the facility for 30 days! What do you have to lose? Call today to get started 724-934-2000
Thursday, November 21, 2013
Burn 26.2 Calories Per Minute!
Did you know that the Kettlebell Snatch burns 26.2 calories per minute? That's right more than any other type of exercise. Here are a few comparisons:
- Running = 19.5 calories per minute
- Spinning = 15.4 calories per minute
- Walking = 4.5 calories per minute
- Yoga = 5.4 calories per minute
- Watching TV = 1.3 calories per minute
Do you want to reap the calorie burring benefits of the KB Snatch?
Then, "Kettle BELLES for Booties" is the perfect program for you. Over the 6 week program we will teach you how to properly use and incorporate Kettlebells into your fitness program. And yes you will learn how to do the Kettlebell Snatch.
In this 6 week program you will have one specially designed group workout each week that will revolve around using the kettle bell. Each week will have a different focus and teach a new movement pattern with the kettle bell. Participants will have access to the weekly group workout and then access to the gym to come and do the weeks workout a couple more times each week.
Program Details:
- Running = 19.5 calories per minute
- Spinning = 15.4 calories per minute
- Walking = 4.5 calories per minute
- Yoga = 5.4 calories per minute
- Watching TV = 1.3 calories per minute
Do you want to reap the calorie burring benefits of the KB Snatch?
Then, "Kettle BELLES for Booties" is the perfect program for you. Over the 6 week program we will teach you how to properly use and incorporate Kettlebells into your fitness program. And yes you will learn how to do the Kettlebell Snatch.
In this 6 week program you will have one specially designed group workout each week that will revolve around using the kettle bell. Each week will have a different focus and teach a new movement pattern with the kettle bell. Participants will have access to the weekly group workout and then access to the gym to come and do the weeks workout a couple more times each week.
Program Details:
- $49 for nonmembers, $39 for members
- Weekly "KettleBELLES for Booties" group workout - day/time TBA
- Gym Access
- "KetteBELLES for Booties" fitness program.
- Nutritional guidance.
Limited spots available call today to register! 724-934-2000
We Change Lives!
Monday, November 18, 2013
Defined Fitness Tip of the Week
In this weeks edition of the DF Tip of the week we take a look at Rosemary doing Tire Flips during her workout! This weeks video tip of the week isn't necessarily a tip but more for inspiration! Rosemary is kicking ass just as hard on tire flips during her work out today as our
20 and 30 year old clients. This should speak to alll of us that you are NEVER too old or too "helpless" to do anything. NO EXCUSES! You go Rosemary! We couldn't be more proud! Watch here:
http://www.youtube.com/watch?v=Gaz_97Hv1R0&list=UU7neZwgZRH6pVikuP7zTg7w
20 and 30 year old clients. This should speak to alll of us that you are NEVER too old or too "helpless" to do anything. NO EXCUSES! You go Rosemary! We couldn't be more proud! Watch here:
http://www.youtube.com/watch?v=Gaz_97Hv1R0&list=UU7neZwgZRH6pVikuP7zTg7w
DF Holiday Hours
* Friday
November 29th 8am until 12:00 pm
* Tuesday December 24th 5:30am until12:00pm
*Wednesday
December 25th CLOSED
Merry
Christmas, Enjoy your family
*Thursday December 26th 8:00am until 8:00pm
*Friday December
27th Nomal Hours
*Saturday December 28th Normal Hours
*Monday December
30th Normal Hours
*Tuesday December 31st 8am until 12:00 Pm
DF wishes everyone safe and happy hollidays
kettle BELLS for BOOTIES
make sure you guys let us know ASAP if you want to join our 6 week challenge. only so many spots available reserve your spot today!!!
BLACK FRIDAY IS COMING UP FAST!! Stay tuned for special DF deals coming the week of Thanksgiving (NOV 25th). Instead of waiting outside in the cold this year in long pushy lines come into DF and get your Black Friday SWEAT on!! A special work out dedicate to those who would rather sweat off those Thanksgiving pound than go shopping ;) Starts at 8am hope to see you guys here!
WE CHANGE LIVES
==================
Ready to change your life? Get started today with our 30 Day Personal Training Experience. Your 30 Days included 4 Small group Personal Training sessions, Unlimited Group Metabolic Conditioning Sessions, a fitness program designed for your goals and needs, and unlimited use of the facility. This 30 day trial is no risk, no obligation, what do you have to lose? Call us today to get started 724-934-2000!
Thursday, November 14, 2013
Kettle BELLES for Booties!!
Move over Brazilian butt lift .. Kettlebells are here! With the popularity of the Kettlebell and the constant demand for a tighter, fuller looking "tush". We have put together a 6 week specialty fitness program to help get you in shape and to survive the holidays.
In this 6 week program you will have one specially designed group workout each week that will revolve around using the kettle bell. Each week will have a different focus and teach a new movement pattern with the kettle bell. Participants will have access to the weekly group workout and then access to the gym to come and do the weeks workout a couple more times each week.
It has been said that the average American gains 10 pounds during the holiday season, whether this is true or not, we all can agree that we all put on some extra unwanted pounds between Thanksgiving and New Years. Well, this is your chance to fight those pounds and ring in the new year looking fantastic.
Program Details:
In this 6 week program you will have one specially designed group workout each week that will revolve around using the kettle bell. Each week will have a different focus and teach a new movement pattern with the kettle bell. Participants will have access to the weekly group workout and then access to the gym to come and do the weeks workout a couple more times each week.
It has been said that the average American gains 10 pounds during the holiday season, whether this is true or not, we all can agree that we all put on some extra unwanted pounds between Thanksgiving and New Years. Well, this is your chance to fight those pounds and ring in the new year looking fantastic.
Program Details:
- $49 for nonmembers, $39 for members
- Weekly "KettleBELLES for Booties" group workout - day/time TBA
- Gym Access
- "KetteBELLES for Booties" fitness program.
- Nutritional guidance.
Limited spots available call today to register! 724-934-2000
We Change Lives!
Monday, November 11, 2013
Defined Fitness Tip of the Week Medicine Ball Scoop Throw
In this weeks edition of the DF Tip of the week we take a look at Medicine Ball Scoop Throws. This exercise is great for getting explosive power from the hips and glutes! Emphasizing two of our training philosophy beliefs to Train Explosively and to Train Upright. Watch Here:
http://www.youtube.com/watch?v=NVP5HS4h6Xs&feature=c4-overview&list=UU7neZwgZRH6pVikuP7zTg7w
**We want to thank everyone who attended Mad Mex in Cranberry on Saturday it was a great time with great people and we really do consider everyone part of our family and couldn't be more grateful for each and everyone of you!! Also, we want to thank everyone who donated to help us raise $400 dollars for The Glimmer of Hope Charity in Pittsburgh!
**Holiday Hours for November!
DF will be closed on Thursday November 28th for Thanksgiving and will open at 8 am on Friday November 29th and we will close at 12 noon. Normal hours Saturday November 30th. Hope everyone has a Happy and Safe Holiday with their families!
www.definedfitnesswexford.com
================
WE CHANGE LIVES!
Ready to change your life? Get started today with our 30 Day Personal Training Experience for $69! Your 30 days will include 4 Small Group 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
http://www.youtube.com/watch?v=NVP5HS4h6Xs&feature=c4-overview&list=UU7neZwgZRH6pVikuP7zTg7w
**We want to thank everyone who attended Mad Mex in Cranberry on Saturday it was a great time with great people and we really do consider everyone part of our family and couldn't be more grateful for each and everyone of you!! Also, we want to thank everyone who donated to help us raise $400 dollars for The Glimmer of Hope Charity in Pittsburgh!
**Holiday Hours for November!
DF will be closed on Thursday November 28th for Thanksgiving and will open at 8 am on Friday November 29th and we will close at 12 noon. Normal hours Saturday November 30th. Hope everyone has a Happy and Safe Holiday with their families!
www.definedfitnesswexford.com
================
WE CHANGE LIVES!
Ready to change your life? Get started today with our 30 Day Personal Training Experience for $69! Your 30 days will include 4 Small Group 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
Thursday, November 7, 2013
The Day Fitness Saved My Life
Written by Tammy Zubasic,
Some people go through life without any weight issues until
they hit their 30’s or 40’s. Others, like myself, have struggled their whole
life. Like a lot of people, I found
myself putting everyone else first. I did not take care of myself which ended
up with finding myself about 100 lbs overweight. I didn’t feel good about myself, I was tired
all the time and I was embarrassed of how I looked.
I started walking, then jogging, then running
and dropped a nice amount of weight. But
it seemed like those last 20 pounds would not come off no matter how far I ran
or how little I was eating. I struggled
for a year or so with this battle until I decided to try a personal trainer. I started the strength training sessions and even
though I didn’t change anything else, the weight started coming off
again!! Long story short I realized that
I was using the wrong tool for weight loss.
The typical approach to weight loss is lots of cardio but the running,
jogging, spinning or walking is not the most effective tool to lose
weight. Don’t get me wrong – I still
enjoy my runs and it provides many benefits.
It improves cardiovascular endurance, clears my mind and feels great on
a beautiful day but effective and efficient weight loss is not one of
them.
Today, after numerous
certifications, books, conferences, and first hand experiences, I know that
weight loss is achieved by: 1)
nutrition, nutrition, nutrition (yes it is that important) 2) 2-3
strength-training workouts a week 3) 10,000 steps a day (walking, jogging,
biking) you need activity every day that gets you moving. I had this all figured out and was enjoying
being the healthiest I have ever been when that day came that changed my life.
Without boring you with all the details, I
found myself lying on a hospital bed after a complication with a routine
surgery, bleeding out and fighting for my life.
I don’t remember much about those next days in the Critical Care unit
but luckily I pulled through and recovered. Afterwards when I talked with the surgeon he told
me that I was a very lucky girl. He
explained that because I was very active and in good shape it increased my odds
of survival. All my organs had shut
down as a result of the sudden and major blood loss. They stopped the bleeding,
gave me a transfusion but many times the organs will not start working
again.
That’s when the light bulb came
on. My whole attention and focus had
been on losing weight and looking better.
I would look in the mirror and beat myself up over not losing those last
5 lbs. Looking better was all I focused
on. But the truth is that exercise had
saved my life by making sure my body was strong enough to pull through. You never think these things will happen to
you.
Fitness is not something to start
tomorrow or when you’re not so busy, or when the kids get older. Your health is the most important thing ever
given to you in your life but there are no guarantees!! The laundry, house-cleaning, running the kids
around, putting extra hours in at work to make more money doesn’t mean a thing
if you are not here to enjoy it. Putting
aside a couple hours each week out of the 168 available to each of us is a
small price to pay for a long healthy life.
Fitness is about more than losing weight and looking good. Someday it might be the deciding factor
between exiting this world leaving your family behind versus being there for
them in the years to come. It is that
important!!
We Change Lives!
====
Ready to change your life? Get started today with our 30-day trial membership for $69. Your 30 days include 4 Small Group Personal Training Sessions, Unimited Group Metabolic Conditioning Sessions, a Fitness program designed for your goals and needs and unlimited used of the facility for 30 days! Call today to get started! 724-934-2000
====
Ready to change your life? Get started today with our 30-day trial membership for $69. Your 30 days include 4 Small Group Personal Training Sessions, Unimited Group Metabolic Conditioning Sessions, a Fitness program designed for your goals and needs and unlimited used of the facility for 30 days! Call today to get started! 724-934-2000
Monday, November 4, 2013
Defined Fitness Tip of the Week Kettlebell Band Resisted Swings
In this weeks edition of the DF Tip of the week we take a look at Kettlebell Band Resisted Swings. This move is good to work the hips and glutes whether it is a progression or regression because, it forces the hips to really work to catch the KB and keep it above the knees while forcing the hips and glutes to push that kb back up. Emphasizing one of our training philosophy beliefs to Train movement patterns, but also to Train Explosively. Watch here:
http://www.youtube.com/watch?v=1rF-fDuzGRQ&feature=youtu.be
Frequent Sweaters are in guys and the ones who made the list for October and fought off all the candy temptations were:
Michelle Tucker
Amanda Della Penna
John Friel
Brenda Lewis
Ann Miner
Mike Doak
Denny Allerton
Lauren Verona
Akila Mahadevan
Emma Luitgaarden
Lynn Brehm
John Mozdzien
Melanie West
Sheryl Simon
Penny Roy
Kevin Blanarik
Eleanor Sarget
Judy Robinson
Claire Hartman
Ann Valcarcel
Jackie Saladino
Mike Sulkoske
Chris McCuen
Lisa Paulson
Vicki Rothermel
Gretchen McNaughton
Mark Paulson
Debbie Crissinger
Robin Jimerson
Michelle McCann
Deanne Braksator
Paula Tagliaferro
Leah Rusbarsky
Beckie Brown
Mary Ann Rusbarsky
Kerry Schurman
Jim Werkmeister
Jayme Butcher
Karen Laughrey
Great Job Guys! Keep getting those 10 or more visits and ** Make sure you guys are scanning in your cards every time you are here!!
HALLOWEEN HUSTLE WRAP UP PARTY
Don't forget guys its open to everyone! You must let us know by 8pm TOMORROW TUESDAY NOVEMBER 5th IF YOU ARE COMING AND WHO YOU ARE BRINING!!! Donations from members who did not participate in the Halloween Hustle Challenge will be accepted at DF or at Mad Mex. ALL DONATIONS WILL GO TO GLIMMER OF HOPE.
AT 9:15 on November 9th the day of the party will be a Kick off workout and is open to all members coming to the party at Mad Mex at 12 noon. BRING YOUR GUEST TO THE WORK OUT IF YOU WANT TO!! All we ask is you go home and shower after the work out before you come to the party ;)
ATTENTION MARK PAULSON: Your were picked AGAIN FOR THE SECOND MONTH IN A ROW for FAN FRIDAY!!! CONGRATS!!! Come on guys! Every one needs to start wearing their favorite sports team gear on FRIDAYS to get entered into the contest we can't let Mark win every month can we!?!?
www.definedfitnesswexford.com
WE CHANGE LIVES
==============
Ready to change your life? Get started today with our 30-day trial membership for $69. Your 30 days include 4 Small Group Personal Training Sessions, Unimited Group Metabolic Conditioning Sessions, a Fitness program designed for your goals and needs and unlimited used of the facility for 30 days! Call today to get started! 724-934-2000
http://www.youtube.com/watch?v=1rF-fDuzGRQ&feature=youtu.be
Frequent Sweaters are in guys and the ones who made the list for October and fought off all the candy temptations were:
Michelle Tucker
Amanda Della Penna
John Friel
Brenda Lewis
Ann Miner
Mike Doak
Denny Allerton
Lauren Verona
Akila Mahadevan
Emma Luitgaarden
Lynn Brehm
John Mozdzien
Melanie West
Sheryl Simon
Penny Roy
Kevin Blanarik
Eleanor Sarget
Judy Robinson
Claire Hartman
Ann Valcarcel
Jackie Saladino
Mike Sulkoske
Chris McCuen
Lisa Paulson
Vicki Rothermel
Gretchen McNaughton
Mark Paulson
Debbie Crissinger
Robin Jimerson
Michelle McCann
Deanne Braksator
Paula Tagliaferro
Leah Rusbarsky
Beckie Brown
Mary Ann Rusbarsky
Kerry Schurman
Jim Werkmeister
Jayme Butcher
Karen Laughrey
Great Job Guys! Keep getting those 10 or more visits and ** Make sure you guys are scanning in your cards every time you are here!!
HALLOWEEN HUSTLE WRAP UP PARTY
Don't forget guys its open to everyone! You must let us know by 8pm TOMORROW TUESDAY NOVEMBER 5th IF YOU ARE COMING AND WHO YOU ARE BRINING!!! Donations from members who did not participate in the Halloween Hustle Challenge will be accepted at DF or at Mad Mex. ALL DONATIONS WILL GO TO GLIMMER OF HOPE.
AT 9:15 on November 9th the day of the party will be a Kick off workout and is open to all members coming to the party at Mad Mex at 12 noon. BRING YOUR GUEST TO THE WORK OUT IF YOU WANT TO!! All we ask is you go home and shower after the work out before you come to the party ;)
ATTENTION MARK PAULSON: Your were picked AGAIN FOR THE SECOND MONTH IN A ROW for FAN FRIDAY!!! CONGRATS!!! Come on guys! Every one needs to start wearing their favorite sports team gear on FRIDAYS to get entered into the contest we can't let Mark win every month can we!?!?
www.definedfitnesswexford.com
WE CHANGE LIVES
==============
Ready to change your life? Get started today with our 30-day trial membership for $69. Your 30 days include 4 Small Group Personal Training Sessions, Unimited Group Metabolic Conditioning Sessions, a Fitness program designed for your goals and needs and unlimited used of the facility for 30 days! Call today to get started! 724-934-2000
Subscribe to:
Posts (Atom)