WAKE UP DF AND GET EXCITED!! September is bringing some fun new surprises your way! This week you will notice that one of the walls is now a black chalk board (more details to come later) because today's surprise is about new classes! As you guys are scheduling for classes you will notice some classes have been added for in September, also group met. conditioning is no longer that, we have re-named it to "After Burn" it is the same class as before just with a different name to add some variety and kick.
Afterburn- The metabolism boosting power of weight training combined with the benefits of cardio training come together in this high-intensity interval training workout that will have you burning calories long after the work out has ended. Formerly Group Metabolic Conditioning
Functional Cycle- A cycling workout like no other. This workout revolves around the bike, but brings in the benefits of strength training by kicking up the intensity and putting a twist on the traditional cycling class.
Burn Zone- Ready for a heart pounding workout experience? Then welcome to the "burn zone"! This workout revolves around using the MyZone Heart Rate Monitoring system and pushing you to YOUR limits. Similar to our Afterburn Workout just kicked up a notch
*All workouts are 45 minutes in length
NEW CLASS SCHEDULE WILL START ON TUESDAY SEPTEMBER 2nd
WE WILL BE CLOSED MONDAY SEPTEMBER 1ST FOR LABOR DAY REOPENING ON TUESDAY SEPTEMBER 2ND FOR NORMAL HOURS.
Make sure you download our FREE app in the APP STORE. It's free people and it will keep you up to date on important things that are happening in the club including push alerts to emergency closing or hour changes in the winter due to storms ect. You have access to the online scheduler, dotFit, a shake punch card and being able to put your membership number right in your phone to scan into the scanner and so much more.
www.definedfitnesswexford.com
WE CHANGE LIVES!
Tuesday, August 26, 2014
Thursday, August 21, 2014
Losing Motivation?
DF will be closed on Monday September 1st for labor day. We wish you and your family a happy safe holiday. Regular hours to resume on Tuesday September 2nd
Losing motivation? Losing sight of why you started to work out in the first place? It happens to everyone you start and then over time you feel like your starting to slip down a slippery slope to no where, where you potentially will lose all the progress you made in the first place! Well there are a few little tips and tricks to help keep that motivation climbing up hill rather than taking that first slip!
Set your clothes out every night so when you wake up its the first thing you see, so that way if your a morning 5:45am-er you can slip your clothes right on before you have time to even talk yourself out of it. Or if you are a after-worker make sure you place them in your gym bag every morning so that way you know you wont have to suffer the disappointment and embarrassment in your self at night when you have to put them back in the drawer instead of the hamper.
Every night also fill up your water bottle and have a snack readily beside it as for your pre or post work out snack. Its harder to ignore something when its staring you right in the face (not impossible it can happen and it does)
Put up a reminder of why you started your fitness journey in the first place, was it a health issue? Put that medical bill on the fridge, were you finallllyy just sick and tired of being to heavy and out of shape to take the stairs that you would rather wait the extra 5-10 minutes to take the elevator? Tape a old picture of your self where you are not happy with how you look to your bathroom mirror..The saying with celebs, athletes, anyone who makes it big is "don't forget where you came from" repeat that to yourself over and over dont forget where you came from, dont forget where you were when you started.
And lastly the Swear Jar, only its not for when your little one says that little curse word they heard on tv and they have to put a dollar in the jar oh no, now the swear jar is for you!! And the penalty for not making work out higher than a dollar. Every time you skip a work out put $5-10 in the jar and save it for a rainy day after a year or so take it to go buy new work out clothes or tennis shoes (hopefully there isnt too much money in the jar) ;) and put it towards something health conscious. Or take the family on a little adventure to GO APE or to Moraine, North Park or Erie to do some paddle boarding, kayaking biking the list is endless!!
Have a great weekend guys, eat smart and keep active
www.definedfitnesswexford.com
WE CHANGE LIVES
Losing motivation? Losing sight of why you started to work out in the first place? It happens to everyone you start and then over time you feel like your starting to slip down a slippery slope to no where, where you potentially will lose all the progress you made in the first place! Well there are a few little tips and tricks to help keep that motivation climbing up hill rather than taking that first slip!
Set your clothes out every night so when you wake up its the first thing you see, so that way if your a morning 5:45am-er you can slip your clothes right on before you have time to even talk yourself out of it. Or if you are a after-worker make sure you place them in your gym bag every morning so that way you know you wont have to suffer the disappointment and embarrassment in your self at night when you have to put them back in the drawer instead of the hamper.
Every night also fill up your water bottle and have a snack readily beside it as for your pre or post work out snack. Its harder to ignore something when its staring you right in the face (not impossible it can happen and it does)
Put up a reminder of why you started your fitness journey in the first place, was it a health issue? Put that medical bill on the fridge, were you finallllyy just sick and tired of being to heavy and out of shape to take the stairs that you would rather wait the extra 5-10 minutes to take the elevator? Tape a old picture of your self where you are not happy with how you look to your bathroom mirror..The saying with celebs, athletes, anyone who makes it big is "don't forget where you came from" repeat that to yourself over and over dont forget where you came from, dont forget where you were when you started.
And lastly the Swear Jar, only its not for when your little one says that little curse word they heard on tv and they have to put a dollar in the jar oh no, now the swear jar is for you!! And the penalty for not making work out higher than a dollar. Every time you skip a work out put $5-10 in the jar and save it for a rainy day after a year or so take it to go buy new work out clothes or tennis shoes (hopefully there isnt too much money in the jar) ;) and put it towards something health conscious. Or take the family on a little adventure to GO APE or to Moraine, North Park or Erie to do some paddle boarding, kayaking biking the list is endless!!
Have a great weekend guys, eat smart and keep active
www.definedfitnesswexford.com
WE CHANGE LIVES
Thursday, August 14, 2014
Do you earn your results?
Nothing in life is free and nothing comes easy so why are we all so programmed that working out and our health should be the same way? We live by the "oh well I'm eating better than I used to" and "at least I worked out once this week that's good enough to have that bottle of wine". Then you get mad when you don't see physical results, no not just you reading this we ALL do it we think that just because we are doing better than before that it should count for significant results right? Wrong. The truth is that it take hard work and being spot on clean eating 90% of the time. Exercise not only speeds up the process and helps you get stronger, healthier, and more toned but its not gonna drop that fat alone. Even if you were to work out every single day but ate nothing but crap you may see some results but not the results you want to see in the time limit you want you have to put the right fuel in the car to drive it, you have to put soap in the washer to clean your clothes, you have to nourish your body with the right food to look how you want.
Think about it this way, most of you have animals right? Cats, dogs, birds, fish etc. we love our pets they are our companions, our friends so let me ask what would you feed them? Would you give them a mixture made of 50 different chemicals and synthetic dyes to eat for food? NO! So, my next question is why are you feeding it to yourself and your family. Make your own food from sun up to sun down, buy as organic and as whole as you can. Working out is not the whole solution, its a step in the right direction to healthy clean eating, being well rested, and trying to eliminate as much stress as possible which leads back to working out. It is a circle that must be completed daily full term to be effective.
The best piece of advice I can leave you with this week is to plan ahead! You plan ahead for your vacations, holidays, even your week. With kids running in different directions or maybe long work days followed by walking the dog and doing all that laundry calling out for pizza sounds so much better after a long day than figuring out what the hell your gonna have for dinner. Sundays take a couple hours make your grocery list, prep your meals what your gonna have for breakfast, lunch, snacks (in the afternoon) and dinner. Lots of things you will be able to freeze, throw in a crock pot, or keep in the fridge for a few days that way when you come home, your starving and just want a quick fix you wont grab the mistake if you have carrots or grapes already washed up and in the front of your fridge with all that bad crap (which you shouldn't even have ;) ) pushed to the back.
And remember if your having trouble or really struggling with your eating, or with staying on track to make it in to the gym reach out to a DF coach it doesn't matter who ask for 5 mins of their time to brainstorm, schedule an On-point session for a 15 minute chunk of time with a coach or ask another member! Remember you guys are all in this together you may have different variations of the same goal but lets face it we have all struggled to lose weight and we have all been unhappy with ourselves at some point someone may have a trick up their sleeve you may not have thought of that is helpful!
WE CHANGE LIVES
Friday, August 8, 2014
DF happenings for August
Hello DF members I absolutely hate to be the bearer of bad news but it is August which means there are only a few more weeks of summer :( first I would like to announce our shakes for these last summer days are Peach Cobler and Orange Creamsicle
Next are our August birthdays!
Marci Scott, Lynne Forges, Eleanor Sargent, Frank Zappala, John Friel , Nicole Logan, Jan Hutchison, Jude Ince, Janet Cuda, Cyndi Petrucci, Karen Ott
When you see these guys give them a Happy Birthday!
Julys frequent sweaters wasn't a record high but we know lots of you were of on wonderful vacations and busy with kids and kid activies so we wanna thank those of you who did get your 10 or more visits in and to those who didn't better luck in August ! Also keep in mind that August is bring a friend month AND 8 visits gets you a free shake, and 10 visit will get you a shake and put on the Frequent Sweaters board!
Denny Allerton, Adrienne Rively, Michele McCann, Rosemary Robinson, Jan Hutchison, Diane Staniland, Debbie Crissinger, Mark Paulson, Patti Hasselbush, Vicki Rothermel, Diane Ashton, Julianne Schlueb, Yvonne Hawkins, Debby Roble, Judy Antimarino, Nisha Bhat, Mary Ann Farrell,
Mary Ann Rusbarsky, Phyllis Roth, Kathy Weber Clark, Greg Muiter, Chris McCuen, Kelly Calloway,
Kim Hays Frank Zappala, Ann Miner, Deanne Braksator, David Goldstein, Claire Hartman,
Mary Lou Shenot, Lisa Paulson, Lori Ross, Carol Scanga, Sheryl Simon, Ann Valcarcel
DF wants to welcome its new members of July, Bill, Lynnae, Alicia, Edee, and Ricardo
Next are our August birthdays!
Marci Scott, Lynne Forges, Eleanor Sargent, Frank Zappala, John Friel , Nicole Logan, Jan Hutchison, Jude Ince, Janet Cuda, Cyndi Petrucci, Karen Ott
When you see these guys give them a Happy Birthday!
Julys frequent sweaters wasn't a record high but we know lots of you were of on wonderful vacations and busy with kids and kid activies so we wanna thank those of you who did get your 10 or more visits in and to those who didn't better luck in August ! Also keep in mind that August is bring a friend month AND 8 visits gets you a free shake, and 10 visit will get you a shake and put on the Frequent Sweaters board!
Denny Allerton, Adrienne Rively, Michele McCann, Rosemary Robinson, Jan Hutchison, Diane Staniland, Debbie Crissinger, Mark Paulson, Patti Hasselbush, Vicki Rothermel, Diane Ashton, Julianne Schlueb, Yvonne Hawkins, Debby Roble, Judy Antimarino, Nisha Bhat, Mary Ann Farrell,
Mary Ann Rusbarsky, Phyllis Roth, Kathy Weber Clark, Greg Muiter, Chris McCuen, Kelly Calloway,
Kim Hays Frank Zappala, Ann Miner, Deanne Braksator, David Goldstein, Claire Hartman,
Mary Lou Shenot, Lisa Paulson, Lori Ross, Carol Scanga, Sheryl Simon, Ann Valcarcel
DF wants to welcome its new members of July, Bill, Lynnae, Alicia, Edee, and Ricardo
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