Halloween Hustle! is a competition the whole month of October for those of you with MyZone Heart Rate Monitor Belt to get a total of 3,000 MEPS (my zone energy points). Every person who hits 3,000 is entered to win the GRAND PRIZE! Buy in to the competition is $25.
Defined Fitness will Donate $10 of every new belt purchase will go to the National Ovarian Cancer Coalition. A Wrap up party will be held at the end of the competition to disperse prizes and celebrate a month of hard work. WRAP UP PARTY IS OPEN TO ALL MEMBERS AND SPOUSES AS A CLUB HALLOWEEN PARTY!! All we ask is for a donation for you and your spouse we will pass along to the NOCC we are trying to raise $1,000 this year for this very important cause. More details to follow on date and time of party we will also provide a sign up sheet at the shake bar so we have an accurate count on food.
Make sure you pay attention to the DF chalk board for status updates on how much money is being raised!
KIDS HAUNTED HALLOWEEN ART CONTEST
You love your kids drawings and so do we!! This month enter your son or daughter's Halloween themed drawings in our Haunted Halloween Art Contest. The Contest Rules are simple
1) Have your budding artist draw their best Halloween themed picture
2) Bring in their picture with their name on the back and we will display on the wall
3) People will be able to vote on their favorite
The Drawing with the most votes wins a gift card to Toys R Us!! The winner will be chosen Friday October 31st
RYJ kick off is tomorrow Friday September 26th at 6pm, if you can not make it, no problem just catch up with a DF coach to see what you missed
www.definedfinesswexford.com
WE CHANGE LIVES!
Thursday, September 25, 2014
Friday, September 19, 2014
How Do We Stay Fit?
HOW DO WE STAY FIT?
A question frequently ask by clients and members is, “What
do you and your team do to stay in shape?” or some version of that question.
You may think as fitness coaches we are all just naturally gifted, genetic,
badass fitness freaks. But, that’s not the case. We have the same struggles as
you. So in order to stay fit this is what we do.
When is comes to exercise the goal is to move everyday.
“Life is movement and movement is life.” For workouts the goal 3-4 per week,
usually 3 strength and one that’s some version of a HIIT (high-intensity
interval training) workout. For those familiar with what we offer at DF that
would be three Small Group Training Sessions and one of either Afterburn,
Functional Cycle, or Burn Zone. With that being said listen to your body, if it
has been an especially crazy week and you just aren’t feeling it get in two to
three workouts and spend more time on foam rolling and stretching instead. But,
for the most part some type of movement each day and 3-4 workouts per week with
some foam rolling on the days in between is the way to go.
Each workout is also tracked with MyZone, our heart rate
monitoring system at DF, personally I like this more to see how the body is
performing during the workout and to help with looking at recovery between
sets, than for the tracking of workouts over time. Overall, it allows for a
more effective workout.
You’ve probably heard it before, but it’s worth repeating.
“You can’t out exercise a bad diet.” While it’s important eat a healthy diet,
you do not have to be a purist. Enjoy splurges from time to time and learn what
you can and can’t get away with. This is where the 80/20 rule comes in. If you
eat healthy 80% of the time, the other 20% of the time you can eat what you
want. Most people however are closer to 50/50 than 80/20 and that is why so
many struggle with their weight.
As far as diets go, some are good and some aren’t. However,
diets all are based on the same principal, which is calorie restriction. At the
end of the day all the really matters is the number of calories in, and the
number of calories out. If you eat more than you burn and you gain weight, eat
less than you burn and you lose weight. With that being said, diets are NOT the
answer to maintaining a healthy weight. Diets are a short-term solution to a
long-term problem. The more effective strategy is to develop and adopt healthy
eating habits for life. This includes focusing on eating natural meats,
vegetables and fruits, a moderate amount of unprocessed or minimally processed
carbs, and limiting sugars and other processed foods.
Tracking what you eat with a system like dotFIT has been shown
to produce better nutritional changes and results than not tracking and is what
we recommend for all new members and/or those struggling to see the results
they want.
What about supplements? Everyone is looking for that magic
pill that will get him or her results without putting in the work. It doesn’t
exist. There are however, a few supplements that we recommend for all of our
members and ourselves. These are a whey protein recovery shake, fish oil, and a
multi-vitamin.
A whey protein recovery shake will provide your body with the
nutrients needed after your workout to build and repair muscle tissue and
ultimately lead to speeding up your metabolism and a leaner body. The best
recovery shakes contain about 20 grams of whey protein and about 40 grams of
carbohydrates.
Fish oil as numerous benefits from improved mental and
cognitive function to a healthier cardiovascular system. It has also been shown
to help lower levels of body fat, which is what we are after. The recommended
dosage is 1-4 grams per day. However, not all fish oils are created equally.
Many of the cheaper discount store brands do not contain high levels of EPA and
DHA, which are the two types of fatty acids that provide most of the benefits.
So when looking for a fish oil supplement make sure that the EPA and DHA equals
at least 1 gram (or 1000 mg).
Even the best diet as nutrient holes in it that need filled.
If you body has all of the nutrients necessary in adequate amounts it will be
able to function properly, which means a leaner and stronger body for you. This
is why we recommend taking a quality multi-vitamin supplement daily. This will
act as an insurance policy for your nutrition making certain that you have
available everything your body needs.
One of the biggest thingsthat you can do to improve your
health and fitness is to get more sleep. The average person needs between 7-8 hours
per night, but only gets somewhere around five and the quality of that five
isn’t usually that great.
Why, is sleep so important? During those 7-8 eight hours
your body is repairing and restoring every cell in your body. When you skimp on
sleep you affect the repair processes in your body. This means that the workout
you did today will not yield you with all the results it could have because you
didn’t allow your body to properly recover. Instead of repairing muscle tissue
for eight hours and being recovered and ready to go tomorrow, you end up with
less muscle tissue recovered and a lower metabolic effect than you could have
achieved (i.e. not as much fat burned). Also, when your body does not get
enough sleep it reacts by releasing stress hormones, one of which is cortisol.
When your body has high levels of cortisol and other stress hormones present it
slows the metabolism, because it’s dealing with the stressor, which leads to
depositing a nice blob of fat on your stomach, butt, and thighs. And thinking
you can make it up on the weekends, doesn’t work either.
Lastly enjoy your life. We don’t recommend that you live to
workout and be a purest fitness junky that goes to the gym seven days a week
and only eats locally grown organic chicken and vegetables. Instead workout to
live and enjoy your life. Live a healthy and fit lifestyle to allow you to do
the things you enjoy. If that includes a few drinks on the weekends or during
the week so be it. If it’s a dessert or pizza and wings on occasion who cares.
If your not going to enjoy yourself from time to time what’s the point?
Don't forget about Rock Your Jeans, sign ups are at the shake bar, we will accept sign ups clear up until the start date of 9/26! Get ready to rock your jeans!!
======
We Change Lives!
Thursday, September 11, 2014
Lose Weight in the Kitchen Get Fit in the Gym
I had a member come to me recently and ask "what exercises can i do to lose weight in a specific area more specifically my stomach" and the answer to that is you can't unfortunately the world would be a awesome place to live if you could eat whatever the heck you wanted, worked out and could lose weight. However, unfortunately it is not and you have to have to have to change your eating and drinking to see results.
What got me thinking that this would be a good thing to touch base on is that this person is not the only one to think this way, and it isn't a stupid question we some how along the way over the years have picked up that oh a little here a little there is fine, or drinking 2 bottles of wine in a weekend is fine il just kill myself for hours in the gym on Monday to make up for it. What you do in the gym is the most important 45 minutes of your day because it improves your health, it makes you feel better and is absolutely worth it, but it will not get you those tremendous results you are looking for alone. Health and Results go hand in hand for health you must workout and for results you must eat well. Put the proper "fuel" (food) in the tank to fire up those results
If you think about it this way we all for the most part plan out our weeks we have a general idea of what the week and weekend will hold therefore if you want to splurge on the weekend you need to watch your calories through the week. Add up every single day and what your calorie intake is for the whole week, then how much your projected calorie burn per day is add that all together for the week and come Sunday that calorie intake number should still be lower than what you should have burned in that week with your normal day to day activity. Don't count workout calories that you burned because those are your buffer. That for a lack of a better term is the cherry on top of your sundae
if you have any questions about figuring out how to figure out your calories you should eat and how many calories you are projected to burn don't hesitate to ask one of your coaches.
LOSE WEIGHT IN THE KITCHEN GET FIT IN THE GYM
===========
ROCK YOUR JEANS- don't forget to sign up for RYJ it starts on September 26th ending November 21st
What got me thinking that this would be a good thing to touch base on is that this person is not the only one to think this way, and it isn't a stupid question we some how along the way over the years have picked up that oh a little here a little there is fine, or drinking 2 bottles of wine in a weekend is fine il just kill myself for hours in the gym on Monday to make up for it. What you do in the gym is the most important 45 minutes of your day because it improves your health, it makes you feel better and is absolutely worth it, but it will not get you those tremendous results you are looking for alone. Health and Results go hand in hand for health you must workout and for results you must eat well. Put the proper "fuel" (food) in the tank to fire up those results
If you think about it this way we all for the most part plan out our weeks we have a general idea of what the week and weekend will hold therefore if you want to splurge on the weekend you need to watch your calories through the week. Add up every single day and what your calorie intake is for the whole week, then how much your projected calorie burn per day is add that all together for the week and come Sunday that calorie intake number should still be lower than what you should have burned in that week with your normal day to day activity. Don't count workout calories that you burned because those are your buffer. That for a lack of a better term is the cherry on top of your sundae
if you have any questions about figuring out how to figure out your calories you should eat and how many calories you are projected to burn don't hesitate to ask one of your coaches.
LOSE WEIGHT IN THE KITCHEN GET FIT IN THE GYM
===========
ROCK YOUR JEANS- don't forget to sign up for RYJ it starts on September 26th ending November 21st
- Rock Your Jeans official DF T-shirt
- Nutrition Journal / Special Rock Your Jeans Workout
- (NEW to this years line up)** Personal Accountability Coach! Each person will be assigned a DF coach that you will meet once a week either before or after your work out or by email or phone which ever is more convenient for you. At those meetings you will be able to try your jeans on for progress if you wish.
- 1 additional Small Group Personal Training class to add to any membership!
- At the end of the 8 weeks whoever fits into their jeans and gets them buttoned tight or not will receive $50 cash to put towards a new pair of rockin jeans
Good luck guys!
- members cost is $99
- non members $398 or two payments of $199
=====
WE CHANGE LIVES
Monday, September 8, 2014
Website Redesign
Hi Guys we have a small favor of whoever wants to participate this week, we are redoing our website and want to do a video blurb, just a few sentences as to why you chose to come to Defined Fitness and what it has meant to you so far, why do you like it here or what has it helped you accomplish so far or basically the first thing that comes to mind when you come to DF (as long as its nice thoughts, we hope ;) )
if you are willing to be recorded for a few seconds to say a few kind words before or after your work out we truly would appreciate it! And if you don't want to then 5 burpees just kidding ! It is no problem at all just let what ever coach is there know you would like to say a few words so we can lights camera action!
Thank you all so much in advance we appreciate each and everyone of you!!
And again guys please download the app it is free, free! It will help you stay connected to what is going on and i PROMISE promise we will not send you push alerts or notifications every day only when something is important or urgent or we have unexpected closings!
www.definedfitnesswexford.com
We Change Lives
if you are willing to be recorded for a few seconds to say a few kind words before or after your work out we truly would appreciate it! And if you don't want to then 5 burpees just kidding ! It is no problem at all just let what ever coach is there know you would like to say a few words so we can lights camera action!
Thank you all so much in advance we appreciate each and everyone of you!!
And again guys please download the app it is free, free! It will help you stay connected to what is going on and i PROMISE promise we will not send you push alerts or notifications every day only when something is important or urgent or we have unexpected closings!
www.definedfitnesswexford.com
We Change Lives
Thursday, September 4, 2014
Rock Your JEANS
Rock Your Jeans is BACK! For its 5th year now and if you have seen this competition or done it before you know first hand how dedication can get you results!! In 5 years anyone who has stuck with the challenge to the end and worked their butts off (literally) have fit into jeans either one or two sizes smaller than the ones they were wearing!
Everyone has that one or few pair of jeans that are just lingering in the back of the closet in the bottom of the dresser drawer that is too small, a little snug or you simply just can not button no matter how hard you wiggle, jiggle or suck in, you throw your self on the bed, suck in and try not to breathe just hoping they will button, but WHY!! from that point you cant move or breathe for fear your button will go shooting off at the grocery store and take some little kids eye out! From behind you look the like the muffin mans long lost brother or sister well stop! And of course we don't get rid of them because we are attached and we have that little voice inside our head says "hey don't throw those away, we will fit in those again some day" we have all done it! Dont throw out those jeans! Your favorite pair that you haven't lost hope for yet that one day maybe one day they will fit again! What do you have to lose except for that little extra around the middle standing in the way of you and those kick ass jeans you feel like a rock star in!
But how does it work and what do I get?
Bring in to DF a pair of jeans that are anywhere from 1 to 2 sizes too small, and try them on. And they don't have to be jeans we have had everything from slacks and dress pants to tuxes! Let a coach know what you are doing so we can take a peek to make sure they dont fit. From there you will take them off and hand them to the coach to hold on to for the entire 8 weeks of the challenge!
What you get!
DONT FORGET TRAIN THE TRAINER IS ON SATURDAY SEPTEMBER 13TH!! At 11 am we hope to see everyone there!!
Frequentt Sweaterrrss for August 8 visits or MOREE
Adrienne Rively, Gretchen McNaughton, Audrey Mackie, Mary Kate Mackenzie, Edee Bauman, Diane Staniland, Yvonne Hawkins, Denny Allerton, Bill Brundage, Debby Roble, Nick and Jude Ince, Deanne Braksator, Ken and Lori Ross, Jackie Saladino, Vicki Rothermel, Rosemary Robinson, Michele McCann, Jean Emling, Mary Ann Farell, Sharon McMorran, Mark and Lisa Paulson, Chris McCuen, Melanie West, Diane Ashton, Kathy Weber-Clark, Otilia and Susann Enica, Carol Scanga, Cindy Schwartzmier, John and Abbie Tillison, Jan Hutchison, Juilanne Schlueb, Ann Miner, Eleanor Sargent, Mary Ann Rusbarsky, Sheryl Simon, Kelly Calloway, Kim Hays, Ann Valcarcel, Kerry Schurman, Mary Lou Shenot, David Goldstein, and Frank Zappala #8visits #getsweaty #DFstrong see you all in September!
DF Birthdays!
Judy Antimarino, Kevin Blanarik, Gina Bianchin, Jean Emling, Tracy Gracan, Kim Hays, Brenda Lewis, Andrea Morse, Mary Ann Rusbarsky, Michelle Conley, Jackie Saladino, Veronica Wright. When you see these guys tell them Happy Birthday!
We want everyone to give our newest August members a welcome to the DF family
Dana W, Cindy S, John and Abbie T, and Shanie M
Shake Shake Shake new recovery shakes for September!!
Apple Brown Betty and Banana Bread yum yum
Happy Fall Everyone
www.definedfitnesswexford.com
WE CHANGE LIVES
Everyone has that one or few pair of jeans that are just lingering in the back of the closet in the bottom of the dresser drawer that is too small, a little snug or you simply just can not button no matter how hard you wiggle, jiggle or suck in, you throw your self on the bed, suck in and try not to breathe just hoping they will button, but WHY!! from that point you cant move or breathe for fear your button will go shooting off at the grocery store and take some little kids eye out! From behind you look the like the muffin mans long lost brother or sister well stop! And of course we don't get rid of them because we are attached and we have that little voice inside our head says "hey don't throw those away, we will fit in those again some day" we have all done it! Dont throw out those jeans! Your favorite pair that you haven't lost hope for yet that one day maybe one day they will fit again! What do you have to lose except for that little extra around the middle standing in the way of you and those kick ass jeans you feel like a rock star in!
But how does it work and what do I get?
Bring in to DF a pair of jeans that are anywhere from 1 to 2 sizes too small, and try them on. And they don't have to be jeans we have had everything from slacks and dress pants to tuxes! Let a coach know what you are doing so we can take a peek to make sure they dont fit. From there you will take them off and hand them to the coach to hold on to for the entire 8 weeks of the challenge!
What you get!
- Rock Your Jeans official DF T-shirt
- Nutrition Journal / Special Rock Your Jeans Workout
- (NEW to this years line up)** Personal Accountability Coach! Each person will be assigned a DF coach that you will meet once a week either before or after your work out or by email or phone which ever is more convenient for you. At those meetings you will be able to try your jeans on for progress if you wish.
- 1 additional Small Group Personal Training class to add to any membership!
- At the end of the 8 weeks whoever fits into their jeans and gets them buttoned tight or not will receive $50 cash to put towards a new pair of rockin jeans
Good luck guys!
RYJ starts on Friday September 26th at 6pm for kick off and will run until November 21st
- members cost is $99
- non members $398 or two payments of $199
DONT FORGET TRAIN THE TRAINER IS ON SATURDAY SEPTEMBER 13TH!! At 11 am we hope to see everyone there!!
Frequentt Sweaterrrss for August 8 visits or MOREE
Adrienne Rively, Gretchen McNaughton, Audrey Mackie, Mary Kate Mackenzie, Edee Bauman, Diane Staniland, Yvonne Hawkins, Denny Allerton, Bill Brundage, Debby Roble, Nick and Jude Ince, Deanne Braksator, Ken and Lori Ross, Jackie Saladino, Vicki Rothermel, Rosemary Robinson, Michele McCann, Jean Emling, Mary Ann Farell, Sharon McMorran, Mark and Lisa Paulson, Chris McCuen, Melanie West, Diane Ashton, Kathy Weber-Clark, Otilia and Susann Enica, Carol Scanga, Cindy Schwartzmier, John and Abbie Tillison, Jan Hutchison, Juilanne Schlueb, Ann Miner, Eleanor Sargent, Mary Ann Rusbarsky, Sheryl Simon, Kelly Calloway, Kim Hays, Ann Valcarcel, Kerry Schurman, Mary Lou Shenot, David Goldstein, and Frank Zappala #8visits #getsweaty #DFstrong see you all in September!
DF Birthdays!
Judy Antimarino, Kevin Blanarik, Gina Bianchin, Jean Emling, Tracy Gracan, Kim Hays, Brenda Lewis, Andrea Morse, Mary Ann Rusbarsky, Michelle Conley, Jackie Saladino, Veronica Wright. When you see these guys tell them Happy Birthday!
We want everyone to give our newest August members a welcome to the DF family
Dana W, Cindy S, John and Abbie T, and Shanie M
Shake Shake Shake new recovery shakes for September!!
Apple Brown Betty and Banana Bread yum yum
Happy Fall Everyone
www.definedfitnesswexford.com
WE CHANGE LIVES
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