February 2nd is the start of a new month here at Defined Fitness and we have LOTS going on here at DF, including waiting for Phil's prediction on winter!
To get things started...
The "Resolution Solution" kicks off on Monday, February 2nd at 5:30 am ! Your weekly challenge will be posted on the chalkboard at DF and Facebook at 5:30 am. Make sure you get yourself scheduled for your weigh-in and measurements you will be awarded an extra 10 points for getting that done by the end of the first week. These must be completed along with the challenge by 11 am on Saturday, February 7th by a DF coach. Remember to get together with your teammate and figure out a creative team name so we can post the standings by team name on the board!
Will Phil be right?
Whether we have six more weeks of winter or if spring is just around the corner we are going to have a little fun at DF to celebrate good ole' Punxsutawney Phi.l We will be hosting a fun and special workout at 5:45 am, 9:15 am, and 5:15 pm on Monday, February 2nd!!!
If you schedule it you will come...
Please do not forget that all Small Group Personal Training Sessions will require you to sign-up 24 hours in advance so we have enough coaches available. We will get you in if we have room if you call ahead. If you just show up we may not be able to take you but we will have a workout for you to do. Which leads to my next point.
Get WOWed!!
Starting in February we will be posting a "Workout of the Week" on the chalkboard, called "WOW". Any member will be able to come in and do this workout at anytime. WOW will be in addition to your program design and regular session workouts. Just something a little extra that we are adding to help you get better results.
And last not least....
In the month of February if you refer someone in for trial and they mention your name you will get your choice of either a Free Shake or a $10 Starbucks Gift Card.
www.DefinedFitnessWexford.com
We Change Lives!
***If you haven't downloaded it yet make sure you download our app! It will allow us to keep you up to date on emergency closings (due to that white stuff outside).
Thursday, January 29, 2015
Thursday, January 22, 2015
Exciting New Changes Coming To DF In February
Change #1
As of February 2nd all Small Group Personal Training Sessions will require 24 hours notice when scheduling. This is so we can plan on how many coaches to have available. This will become especially important when we move into our new location and have more coaches. If no one is scheduled for a time slot we may send a coach home. We understand life happens and things come up which may mean you need to cancel your session. You will still be able to do that.
If you find that you are able to make a session, but it is not 24 hours in advance all you have to do is call and we will get you in, if a space is available. This means that if you show up without scheduling a session we may not be able to take you. However, this does not mean you have to leave or cannot workout. We will give you your own program to do on your own. Thank you for your corporation.
Change #2 Also as of February 2nd we will be changing to a new warm-up format. And warm-up everyone up together at the start time of the session. We still recommend that you come in about 5 minutes early to foam roll. If you still would like to get here earlier that is fine jut hop on a bike, rower, or stretch until your sessions start time.
"If I have to get up and down off this floor one more time...."
Over the past four weeks you should have all seen a difference in your ability to get up and down off the floor. We have actually heard stories of how clients have fallen recently and were able to fall gracefully and not get hurt. This stuff works!
While you aren't going to fall with your hand glued to your knee. There is a chance your cellphone will be in your hand. If you are carrying something and you fall you will not have both hands available to catch yourself.
After four weeks of repetitively working on a exercise you should see a difference in the way you move. There are deeper issues if you cannot get up and down off of the floor. If you cannot do this it means you are already in a weakened physical state and you will not see the best results from your work out until your body is more conditioned. Your body will focus on survival and protection before it even thinks about doing anything else like building muscle or burning fat. Your muscles are the powerhouse of the metabolism and if they are functioning properly the breaks are on your metabolism.
If you are only in your 50's and are having a hard time getting up and down, where do you think you going to be in 20 years? Do not be the lady in the "help I've fallen and can't get up" commercial. We all kind of snicker at that commercial but for some that is a harsh reality. Let's change that reality by aging gracefully and living at a younger age physically than we are chronologically and not having to rely on a button to push for help when we fall?
Change #3 "RESOLUTION SOLUTION" Challenge
Many of you have competed in our "New Year, New You" Challenge in previous years. Well this year your team at DF went back to the drawing boards to rebrand and change up the challenge. We thought "New Year, New You" was getting stale. And like stale bread we threw it out for something new and fresh!
So for those of you interested in the "Resolution Solution" here is how it works:
www.DefinedFitnessWexford.com
We Change Lives!
As of February 2nd all Small Group Personal Training Sessions will require 24 hours notice when scheduling. This is so we can plan on how many coaches to have available. This will become especially important when we move into our new location and have more coaches. If no one is scheduled for a time slot we may send a coach home. We understand life happens and things come up which may mean you need to cancel your session. You will still be able to do that.
If you find that you are able to make a session, but it is not 24 hours in advance all you have to do is call and we will get you in, if a space is available. This means that if you show up without scheduling a session we may not be able to take you. However, this does not mean you have to leave or cannot workout. We will give you your own program to do on your own. Thank you for your corporation.
Change #2 Also as of February 2nd we will be changing to a new warm-up format. And warm-up everyone up together at the start time of the session. We still recommend that you come in about 5 minutes early to foam roll. If you still would like to get here earlier that is fine jut hop on a bike, rower, or stretch until your sessions start time.
"If I have to get up and down off this floor one more time...."
Over the past four weeks you should have all seen a difference in your ability to get up and down off the floor. We have actually heard stories of how clients have fallen recently and were able to fall gracefully and not get hurt. This stuff works!
While you aren't going to fall with your hand glued to your knee. There is a chance your cellphone will be in your hand. If you are carrying something and you fall you will not have both hands available to catch yourself.
After four weeks of repetitively working on a exercise you should see a difference in the way you move. There are deeper issues if you cannot get up and down off of the floor. If you cannot do this it means you are already in a weakened physical state and you will not see the best results from your work out until your body is more conditioned. Your body will focus on survival and protection before it even thinks about doing anything else like building muscle or burning fat. Your muscles are the powerhouse of the metabolism and if they are functioning properly the breaks are on your metabolism.
If you are only in your 50's and are having a hard time getting up and down, where do you think you going to be in 20 years? Do not be the lady in the "help I've fallen and can't get up" commercial. We all kind of snicker at that commercial but for some that is a harsh reality. Let's change that reality by aging gracefully and living at a younger age physically than we are chronologically and not having to rely on a button to push for help when we fall?
Change #3 "RESOLUTION SOLUTION" Challenge
Many of you have competed in our "New Year, New You" Challenge in previous years. Well this year your team at DF went back to the drawing boards to rebrand and change up the challenge. We thought "New Year, New You" was getting stale. And like stale bread we threw it out for something new and fresh!
So for those of you interested in the "Resolution Solution" here is how it works:
- Challengers will be awarded 50 points if each team member completes the weeks challenge by 11 a.m. on Saturday. You have a full week to complete the challenge as it will be posted in DF at 5:30 a.m. Monday morning and on Facebook at the same time.
- Each team will be awarded 100 points for each pound lost.
- Each team will be awarded 100 points for each inch lost.
- You will compete in teams of two.
- At the end of the 8-week challenge the team with the most points wins $1,000!!!
- In the case of a tie we will have a playoff week between the tied teams.
- Sign-up at the front desk or call 724-934-2000 for more details.
www.DefinedFitnessWexford.com
We Change Lives!
Thursday, January 15, 2015
Resolution Solution
The "Resolution Solution" is DF's newest 8-week challenge to keep you motivated through these cold winter months. This fitness challenge will begin on February 2nd and is designed to help you kick start your New Years resolutions. Or to just keep the ball rolling.
This year you will compete in teams of two. You will not only be competing to lose weight and inches, but also competing in fitness challenges to rack up points that will determine this years winner!
Each week there will be a different challenge that will reward each teams with points for completing it. The first team to complete the challenge will earn 100 points. The second team to complete the challenge will earn 75 points. And all other teams who complete the challenge will earn 50 points.
Challenges must be witnessed by a DF coach, unless specified otherwise and each team member must complete the challenge. (This means to make sure you get a coaches attention when you start, or it will not count.) Also, just because one teammate completes the challenge does not mean you're first. In order to be awarded the points BOTH teammates have to complete the weeks challenge.
This year you will compete in teams of two. You will not only be competing to lose weight and inches, but also competing in fitness challenges to rack up points that will determine this years winner!
Each week there will be a different challenge that will reward each teams with points for completing it. The first team to complete the challenge will earn 100 points. The second team to complete the challenge will earn 75 points. And all other teams who complete the challenge will earn 50 points.
Challenges must be witnessed by a DF coach, unless specified otherwise and each team member must complete the challenge. (This means to make sure you get a coaches attention when you start, or it will not count.) Also, just because one teammate completes the challenge does not mean you're first. In order to be awarded the points BOTH teammates have to complete the weeks challenge.
- $50 per person entry fee
- 2 people to a team
- 8-week challenge
- Non Member rate $249 - includes: entry fee and 2 months of Afterburn and Burn Zone Group Conditioning Sessions along with a fitness program design.
- Team with the highest combined score will will $1,000!!!
- Weekly challenges to acquire points, to earn points both teammates must complete.
- Each person will be rewarded with 10 points for every pound lost.
- Each person will be rewarded 10 points for every inch lost.
- The weekly challenges will be posted on Monday mornings at 5:45 a.m. on Facebook and posted at DF.
- DF will keep a score card for each team.
- A DF coach must witness in house challenges to award points.
- You do not have to have a team mate to compete DF can assign you to a team.
- Standings will be listed every Monday at noon.
We will have a sign up sheet available at the front desk soon, so start thinking up who a good partner will be. Get prepared to work your butt off (literally) for 8-weeks and the chance to win $1,000!
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You are all doing a great job of getting here on time at your scheduled session time. We want to thank you all for your cooperation. Keep it up!
Also thank you all for changing your shoes at the door! It does not go unnoticed.
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We Change Lives!
Thursday, January 8, 2015
Warm up, Sessions, and Are you here?
As you all know we have a new warm up we kicked off this week, many of you get why we are doing the warm up this way and others don't and a lot of you have questions. 28,000 people die a year from falling, FALLING. Also, if two 50 year old's are compared and one is told they have cancer and the other one falls the person with cancer has a better chance of surviving than the one that falls. Think about that for a second, are you 50? over 50? close to 50? Have you slipped on the ice yet this year? Have you tripped over your own two feet or slipped just slightly down the stairs? By teaching you to get up and down off the floor only using one hand or one hand across your body it will teach your body to fall more gracefully. Your body will remember okay hey i have done this before its called muscle memory. Now just like your brain and anything else these muscles must be taught and reminded. You should be doing this every single day, to keep it fresh but knowing time and other things get in the way you should do this every week at least once. Add it to your Sunday morning or Saturday morning routine wake up and that is the first thing you do before your coffee or breakfast. Now we are not saying that you will never fall or if you do fall you will never get hurt BUT what we are saying is that we are helping you to greatly cut down the risk of death or injury. In case you do fall your body will be loose and more relaxed because you practiced this. Now falling doesn't seem like that big of a risk...until it happens..and until you can't get back up..or even worse, you break your hip. We are not trying to make you look stupid and we would not make you do anything in your workout or warm up that would not be effective and applied into your every day life. That is what Functional Training is. You are literally training for life, our life styles have turned us into sedentary, lazy, poor eaters. We have more aches and pains than ever before and its time to take back your life. Get away from the computer, desk and chair, pull away from the drive through and get off the couch.
With that being said this warm up will only sick around for 3-4 weeks and we will move on to something else but we do strongly encourage you to do this once a week at the end of 4 weeks you will see how you can move up and down with more ease and having to think about it less.
SCHEDULING
We ask all members please schedule for your sessions, we need to know who is coming and when so we have a coach or more coaches available so everyone can get the attention they need. If no one is scheduled for a specific time we may have meetings planned or errands that need ran so you are not guaranteed a session at that time.
Also showing up 15-20 minutes late your coach will take you through as much as they can but they have sessions before and after that time slot and will need to give their attention to the next session of people who were on time we will answer questions if we can but you may have to finish on your own.
Showing up 15-20 minutes early for your scheduled time, we don't mind if you took more time to get here because you weren't sure of traffic or the roads or you just didn't want to drive all the way home for 10 minutes we understand. However please keep in mind your coach is most likely finishing up with other clients, office work or that may be their time in between classes to sneak a bite to eat (yes we eat too). We will start with you promptly at your scheduled time, if you wanna come and foam roll and do some extra stretches or hop on the bike or rower that is great but please don't start your warm up until it is your session time. It takes away time from other clients who are still with in their session time and makes them feel pressured and rushed.
Are you here? When you are at the gym are you really at the gym? Where is your mind, because if it is on anything other than your workout your not really putting into it everything you can are you? You showed up to the gym in the first place THAT IS GREAT! THANK YOU! we appreciate everyone showing up and being here! So if you showed up and you are here why not give it everything you got? Your very best effort and actually focus on what you are doing what muscle are you using to perform each exercise? Do you have correct form, if you are thinking about a million other things or are socializing more during your work out than sweating chances are you could push yourself a little harder. Our goal; now so more than ever is to get you where you want to be, be the very best that you can be and just focus! Why work out if you are not going to reap all the benefits from it that you can. Because lets face it working out sucks, it is hard work some days you just don't have it and we get that. Every other day that you do have it though needs to be your best work out yet.
Our challenge to you starting today: Every move that you do, every exercise stop and think to yourself where am i supposed to feel this. What muscle am i working on and do i feel it there. If you don't know, or you aren't sure, or you know what muscle you are supposed to be working but you dont feel it ASK. Drive your coach nuts, learn what moves train what muscles and be aware of what your body is supposed to be doing and feeling. That will put you in the present and will earn you greater results.
**Check out our new website! And if you haven't downloaded it yet get our App Defined Fitness. What are you waiting for?!
www.definedfitnesswexford.com
We Change Lives!
With that being said this warm up will only sick around for 3-4 weeks and we will move on to something else but we do strongly encourage you to do this once a week at the end of 4 weeks you will see how you can move up and down with more ease and having to think about it less.
SCHEDULING
We ask all members please schedule for your sessions, we need to know who is coming and when so we have a coach or more coaches available so everyone can get the attention they need. If no one is scheduled for a specific time we may have meetings planned or errands that need ran so you are not guaranteed a session at that time.
Also showing up 15-20 minutes late your coach will take you through as much as they can but they have sessions before and after that time slot and will need to give their attention to the next session of people who were on time we will answer questions if we can but you may have to finish on your own.
Showing up 15-20 minutes early for your scheduled time, we don't mind if you took more time to get here because you weren't sure of traffic or the roads or you just didn't want to drive all the way home for 10 minutes we understand. However please keep in mind your coach is most likely finishing up with other clients, office work or that may be their time in between classes to sneak a bite to eat (yes we eat too). We will start with you promptly at your scheduled time, if you wanna come and foam roll and do some extra stretches or hop on the bike or rower that is great but please don't start your warm up until it is your session time. It takes away time from other clients who are still with in their session time and makes them feel pressured and rushed.
Are you here? When you are at the gym are you really at the gym? Where is your mind, because if it is on anything other than your workout your not really putting into it everything you can are you? You showed up to the gym in the first place THAT IS GREAT! THANK YOU! we appreciate everyone showing up and being here! So if you showed up and you are here why not give it everything you got? Your very best effort and actually focus on what you are doing what muscle are you using to perform each exercise? Do you have correct form, if you are thinking about a million other things or are socializing more during your work out than sweating chances are you could push yourself a little harder. Our goal; now so more than ever is to get you where you want to be, be the very best that you can be and just focus! Why work out if you are not going to reap all the benefits from it that you can. Because lets face it working out sucks, it is hard work some days you just don't have it and we get that. Every other day that you do have it though needs to be your best work out yet.
Our challenge to you starting today: Every move that you do, every exercise stop and think to yourself where am i supposed to feel this. What muscle am i working on and do i feel it there. If you don't know, or you aren't sure, or you know what muscle you are supposed to be working but you dont feel it ASK. Drive your coach nuts, learn what moves train what muscles and be aware of what your body is supposed to be doing and feeling. That will put you in the present and will earn you greater results.
**Check out our new website! And if you haven't downloaded it yet get our App Defined Fitness. What are you waiting for?!
www.definedfitnesswexford.com
We Change Lives!
Friday, January 2, 2015
New Year New Attitude
Bring in the New Year with a new attitude. Your new attitude is to be present in every aspect of your life. If your at work be at work don't worry about the laundry you have to do. When your playing barbies with your daughter or catch with your son be with your children dinner can wait! When your at the gym focus on your workout be at the gym that jerk that cut you off in traffic no longer matters. Put your whole heart into everything you do why bother doing anything if you are not going to put everything you have into it? When you walk out of that gym door ask yourself "did i do the best that i could do today? Am i PROUD of what i accomplished today?" I promise this new attitude will start to improve your over all mood every single day. This is DF's refocused attitude, what is something you want to improve on bringing in this New Year?
Do yourself a favor take 15 minutes to sit down and write down however many categories you need exp.
Family Work Gym Friends
Then write down what you want to accomplish or get out of each category in the New Year and how you are going to achieve this.
Then write down what you are unhappy about in each group and what can you do to change that.
Make copies put one on your desk at work, your fridge or desk at home, on the bathroom mirror or your night stand. Look at this everyday as a constant reminder as to being happy everyday being present in your life every day stop being stressed and miserable and actually do something about it YOU are the only person who has the POWER to improve what you are unhappy about.
Keep this all year, evaluate what you accomplished and what you didn't, and at the end of the year reevaluate your goals again for the next upcoming year. Keep each year so when you are feeling discouraged go back and look at how far you have come. And what you didn't achieve don't feel down about work harder to get there. That is the goal to focus on the most. Don't give up just because you failed once, failure is not defeat. Rise up, stand up swinging and more determined than ever to bust through that ceiling. Achieve your goal and create another one.
Don't set yourself up for failure you know what is achievable in one year don't sell yourself short and set a goal that is too hard or too high set short term accessible goals to lift yourself up each week! And remember you can do this just focus and set your mind to it!
As we bring in the New Year at DF we would like to ask all member's to make sure you guys are on time for your sessions it helps things run more smoothly for you as the client in the session when everyone is here on time. Also please be respectful of your coaches time as well if you show up 20 minutes late or 20 minutes early your coach will get started with you on time at your scheduled time and work with you up until class is over as we may have clients coming in after that will need our attention.
We also will have a new warm up next week that is a different format than what you are used to now so we will get everyone who is here on time started and if you show up late you will just start where everyone else is for the convenience of everyone.
Shakes for January are Tropical Blossom and Peach at the Beach, a little sunshine to brighten up dreary skies.
Frequent Sweaters!
Vicki Rothermel Melina George, Denny Allerton, Mary Ann Rusbarsky, Kathy Weber Clark, Chris Mccuen, Terry Mosco, Diane Staniland, Melanie West, Carol Scanga, Amy Pusateri, Adrienne Rively, Kim Hays, Lynn Brehm, Paula Heinricher, Mary Lou Shenot, Ann Miner, Kerry Schurman, Joyce McGuirk, Gerri Morris, Abigail Tillison, Lynn Brehm, Susann Enica, Barb Bain, Ann Valcarcel, John Tillison, Ken Ross, Lori Ross, Deanne Braksator, David Goldstein, Patti Hasselbusch, Sheryl Simon, Paul Pusateri, Frank Zappala
January Birthdays! Natalie Bishop, Terry Mosco, Vicki Rothermel, Sally Pavlina, Char Friel, Claire Hartman, Alex Krischke, Greg Muiter, Kerry Schurman, Abbie Tillison, Diane Staniland, Amanda Della Penna. Happy Birthday Guys!!
Do yourself a favor take 15 minutes to sit down and write down however many categories you need exp.
Family Work Gym Friends
Then write down what you want to accomplish or get out of each category in the New Year and how you are going to achieve this.
Then write down what you are unhappy about in each group and what can you do to change that.
Make copies put one on your desk at work, your fridge or desk at home, on the bathroom mirror or your night stand. Look at this everyday as a constant reminder as to being happy everyday being present in your life every day stop being stressed and miserable and actually do something about it YOU are the only person who has the POWER to improve what you are unhappy about.
Keep this all year, evaluate what you accomplished and what you didn't, and at the end of the year reevaluate your goals again for the next upcoming year. Keep each year so when you are feeling discouraged go back and look at how far you have come. And what you didn't achieve don't feel down about work harder to get there. That is the goal to focus on the most. Don't give up just because you failed once, failure is not defeat. Rise up, stand up swinging and more determined than ever to bust through that ceiling. Achieve your goal and create another one.
Don't set yourself up for failure you know what is achievable in one year don't sell yourself short and set a goal that is too hard or too high set short term accessible goals to lift yourself up each week! And remember you can do this just focus and set your mind to it!
As we bring in the New Year at DF we would like to ask all member's to make sure you guys are on time for your sessions it helps things run more smoothly for you as the client in the session when everyone is here on time. Also please be respectful of your coaches time as well if you show up 20 minutes late or 20 minutes early your coach will get started with you on time at your scheduled time and work with you up until class is over as we may have clients coming in after that will need our attention.
We also will have a new warm up next week that is a different format than what you are used to now so we will get everyone who is here on time started and if you show up late you will just start where everyone else is for the convenience of everyone.
Shakes for January are Tropical Blossom and Peach at the Beach, a little sunshine to brighten up dreary skies.
Frequent Sweaters!
Vicki Rothermel Melina George, Denny Allerton, Mary Ann Rusbarsky, Kathy Weber Clark, Chris Mccuen, Terry Mosco, Diane Staniland, Melanie West, Carol Scanga, Amy Pusateri, Adrienne Rively, Kim Hays, Lynn Brehm, Paula Heinricher, Mary Lou Shenot, Ann Miner, Kerry Schurman, Joyce McGuirk, Gerri Morris, Abigail Tillison, Lynn Brehm, Susann Enica, Barb Bain, Ann Valcarcel, John Tillison, Ken Ross, Lori Ross, Deanne Braksator, David Goldstein, Patti Hasselbusch, Sheryl Simon, Paul Pusateri, Frank Zappala
January Birthdays! Natalie Bishop, Terry Mosco, Vicki Rothermel, Sally Pavlina, Char Friel, Claire Hartman, Alex Krischke, Greg Muiter, Kerry Schurman, Abbie Tillison, Diane Staniland, Amanda Della Penna. Happy Birthday Guys!!
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