We all want results right? Is there a better way to achieve results than what you are doing right now? Absolutely, stop thinking about your 45 minute workout as a obligation. It is a lifestyle adjustment. You want results, well you have to work for them in every aspect of your life. The way you eat, the way you sleep, and the fluids you drink all matter. Think of your body as a machine, if it is not well oiled and serviced does it work right? No, proper fuel, rest, and recovery is essential for results and feeling great as a whole. We touch base on this a lot but, it is a very important concept to talk about. Reminding you as this idea gets lost, or pushed lower on the list due to busy life styles.
Have a clear mind during your workout. Focus not only on what you are doing but how you are feeling is vital to gaining results. Being able to carry on a conversation while you are working out means you are not focused. Exercise is a time for you to clear your mind from everything you have going on in your life. That doesn't mean on your breaks can't shoot the breeze with the people you are working out with, but each rep should be focused. Also, cheering on your peers accomplishments should be celebrated!
Now that you have gotten your awesome workout in, you go home and start snacking on chips, popcorn, candy, alcohol, and more right? Wrong, your body is craving nutrients that actually will help your recovery and well being. Before you eat something stop and think what nutritional value am I going to get from these pretzels, none. However, if you swapped them out for a fruit or vegetable with peanut butter you will be getting vitamins, minerals, nutrients, and essential calories that will be used for energy and burned, not stored as fat.
Sleep, hydration, and recovery go hand in hand. While you sleep your body recovers and restores the damage from the day. Regrowing and replacing cells, restoring muscle tissue and so much more. This is why sleep is so important in fighting everything from; muscle break down and exhaustion, to mental capacity, building muscle and fighting fat. Sleep and hydration are the MOST important functions to life (besides breathing yes I know) to keep your body alive. The more rested you feel the harder you can push in your workouts, and the healthier you will want to eat. You will now have the energy to cut, wash, and cook up healthy meals, not pull into the drive through. You won't feel weighed down after dinner, so will you go on a walk and achieve those 10,000 steps a day. These are all important steps that build on each other to give you a happier healthier life style.
Life is short we get that. But, we want you to enjoy life. Yes you can indulge occasionally, however there are times and places for everything. You can not indulge everyday and cheat a little every day and expect fast results. A candy bar here, and chips there or cake after dinner on a daily basis add up over time. Exercise is not hard, it is work. The hard part is eating right, sleeping well, and keeping your body hydrated on a daily basis. Exercise is not the enemy, it is your ally in beating the bulge and improving your health.
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Congratulations to everyone who participated in the 4-week Swim Suit challenge we are so proud of all of you who worked hard and really made the best of the program. There is nothing more rewarding than seeing your hard work pay off.
www.definedfitnesswexford.com
We Change Lives!
Thursday, May 21, 2015
Thursday, May 14, 2015
The 5 Best Things You Can Do For Your Body
Do you want to improve your body, feel better, and lose some weight? Who doesn't? The following is a list of 5 things you can do now to improve your body. These are in no particular order.
1. Drink Water- 80% of our body is made up of water and every living thing on this planet needs it to survive. But, its surprising how little of it most people drink. The recommended guideline is 1 ounce for every 2.2 pounds of body weight. Are you drinking that much? If not, your body is dehydrated. When your body is dehydrated it makes it especially hard to lose fat. Also, if you are an athlete your performance will be diminished when dehydrated. So drink up!
2. Fish Oil- Do you eat 6-7 servings of fish per week? Most likely not, so it's a good idea to add a fish oil supplement to your diet. The omega fats found in fish oil provide your body with numerous benefits including : joint lubrication, improved mental function, improved mood, and act as a fat burning powerhouse
3. Exercise- Ideally everyday, but if time is an issue you can benefit from 45 minutes 3 times per week. Regular exercise will improve your mood, relieve stress, and help trim some weight from around your waist. On top of that, exercising regularly will improve your overall health
4. Foam Rolling/ Soft Tissue work- Do you get a massage each week? Probably not, who can afford to? However, there is a solution, foam rolling. Foam Rolling has been nicknamed the "poor man's massage" because it costs about $35 for a foam roller and provides the same benefits as a massage. By foam rolling daily you help to release tight and tense muscles, improve joint range of motion and break up scar tissue in the muscles. If you are not foam rolling regularly (e.g. before and after each workout) you are doing your body a great disservice. Yes it hurts at first, but if you give it some time it will begin to get better and your body will start feeling better at the same time.
5. Sleep- The average American gets about 4-5 hours per night. Is that enough? Not really, you should be getting between 7-9 hours of sleep per night. Adequate sleep will improve your mood, improve your mental function, and improve your daily energy. Also did you know that people who sleep the least have the biggest waistlines. Interesting, this is because when you are sleep deprived (less than 7 hours per night) you body is under stress. This stress releases hormones that promote fat storage on the butt, hips, and thighs. Are you still too busy to get that much sleep? Try it, I you'll be more productive and get more done in less time too.
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www.definedfitnesswexford.com
We Change Lives!!
Need a Speaker for your group or function? DF is always available and looking opportunities to get out in the community and talk about fitness and nutrition. Just let us know when and where and we'll take care of the rest!
1. Drink Water- 80% of our body is made up of water and every living thing on this planet needs it to survive. But, its surprising how little of it most people drink. The recommended guideline is 1 ounce for every 2.2 pounds of body weight. Are you drinking that much? If not, your body is dehydrated. When your body is dehydrated it makes it especially hard to lose fat. Also, if you are an athlete your performance will be diminished when dehydrated. So drink up!
2. Fish Oil- Do you eat 6-7 servings of fish per week? Most likely not, so it's a good idea to add a fish oil supplement to your diet. The omega fats found in fish oil provide your body with numerous benefits including : joint lubrication, improved mental function, improved mood, and act as a fat burning powerhouse
3. Exercise- Ideally everyday, but if time is an issue you can benefit from 45 minutes 3 times per week. Regular exercise will improve your mood, relieve stress, and help trim some weight from around your waist. On top of that, exercising regularly will improve your overall health
4. Foam Rolling/ Soft Tissue work- Do you get a massage each week? Probably not, who can afford to? However, there is a solution, foam rolling. Foam Rolling has been nicknamed the "poor man's massage" because it costs about $35 for a foam roller and provides the same benefits as a massage. By foam rolling daily you help to release tight and tense muscles, improve joint range of motion and break up scar tissue in the muscles. If you are not foam rolling regularly (e.g. before and after each workout) you are doing your body a great disservice. Yes it hurts at first, but if you give it some time it will begin to get better and your body will start feeling better at the same time.
5. Sleep- The average American gets about 4-5 hours per night. Is that enough? Not really, you should be getting between 7-9 hours of sleep per night. Adequate sleep will improve your mood, improve your mental function, and improve your daily energy. Also did you know that people who sleep the least have the biggest waistlines. Interesting, this is because when you are sleep deprived (less than 7 hours per night) you body is under stress. This stress releases hormones that promote fat storage on the butt, hips, and thighs. Are you still too busy to get that much sleep? Try it, I you'll be more productive and get more done in less time too.
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Home for the summer? Looking for a place to work out? Try Defined Fitness for only $69 a month. Your membership includes unlimited access to our Afterburn and Burn Zone Sessions, a new weekly workout and unlimited access to the facility Monday -Friday between the hours of 12-4 pm. Stop in or call today to get started. 724-934-2000.
*High School and College Students only. College students must present college I.D. Offer Valid May-August of 2015
www.definedfitnesswexford.com
We Change Lives!!
Need a Speaker for your group or function? DF is always available and looking opportunities to get out in the community and talk about fitness and nutrition. Just let us know when and where and we'll take care of the rest!
Thursday, May 7, 2015
May Announcements!
Are you a student who is home for the summer and looking for a place to work out? Try Defined Fitness for only $69 a month. Your membership includes unlimited access to our Afterburn and Burn Zone Sessions, a new weekly workout and unlimited access to the facility Monday -Friday between the hours of 12-4 pm. Stop in or call today to get started. 724-934-2000
*High School and College Students only. College students must present college I.D. Offer Valid May-August of 2015
Frequent Sweaters!
Amy Pusateri, Sue DePra, Andrea Morse, Beth Schall, Yvonne Hawkins, Kathy Weber Clark, Kerry Schurman, Sharon McMoran, Mary Eyler, Donna Hall, Chris McCuen, Richard Kim, Nancy Baime, Adrienne Swiatek, Robin Jimerson, Terry Mosco, Nick Ince, Jean Emling, Greg Muiter, Denny Allerton, Joyce McGuirk, Laura Perkosky, Debby Roble, Kim Holman, Judy Antimarino, Mandie Giambroni, Tom Depra, Abigail Tillison, Mary Ann Rusbarsky, Marian O'Neill, Jude Ince, Paula Heinricher, Susann Enica, Ann Valcarcel, Eleanor Sargent, Patti Hasselbusch,Melanie West, Kelly Calloway, Mary Beth Marchionda, Kim Hays, Deborah Hessinger, Leanna Hart, Carol Scanga, Frank Zappala, David Goldstein, Ann Miner, Paul Pusateri, Lori Ross, Mary Lou Shenot, Barb Bain, Sheryl Simon
May Birthdays!
Lori Ross, Karen Laughrey, Kelly Calloway, Hadleigh Roy, Gretchen, McNaughton, Michelle Leavitt, Chris McCuen, Marcie Berry, Sharon McMoran, Patti Hasselbusch, Lisa Greenler
May Shakes of the Month Whether you are taking a tropical vacation this summer or not you can still get the same feeling of warmth and sun when you take a sip of DF's "Tropical" Shakes of the month. Tropical Blossom and Tropical Escape will give you that beachy feeling with out the sand in your shorts!
April MyZone MEP Club!!
For those of you with MYZONE Heart Rate monitors you did awesome getting those MYZONE ENERGY POINTS last month! Keep working hard and don't forget you can wear your belt outside the club for other activities!
1,000 MEPS
Gretchen McNaughton 1873
Robin Jimerson 1615
Marianne Salzman 1169
Greg Muiter 1419
David Goldstein 1486
Paul Pusateri 1972
Patti Hasselbusch 1840
Mary Ann Farrell 1103
Kim Hays 1852
Gretchen McNaughton 1873
Robin Jimerson 1615
Marianne Salzman 1169
Greg Muiter 1419
David Goldstein 1486
Paul Pusateri 1972
Patti Hasselbusch 1840
Mary Ann Farrell 1103
Kim Hays 1852
2,000 MEPS
Micheal Sulkoske 2440
Judy Antimarino 2346
Deborah Hessinger 2351
Melanie West 2993
Micheal Sulkoske 2440
Judy Antimarino 2346
Deborah Hessinger 2351
Melanie West 2993
3,000 MEPS
Chris McCuen 3497
Mary Lou Shenot 3485
Chris McCuen 3497
Mary Lou Shenot 3485
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