This weeks hours, 4th of July, Abs and Ales

Don't forget DF'S hours for Thursday June 25th we will be closed between the hours of 1 pm and 4 pm 

Friday we will be closed between the hours of 11 am and 4 pm due to limited DF staff being in Chicago for the Perform Better Summit apart of Continuing Education. 

4th of JULY hours 

Join  us on  Saturday JULY 4th at 9 am for a SPECIAL 4th of July Workout.

Hours for Friday July 3rd Normal hours

Hours for Saturday July 4th 9 am-10 am

Hours for Monday July 6th CLOSED

Hours for Tuesday July 7th Open Normal Hours

Shakes of the month of July will be Lemon Blueberry Pound Cake and Red, White, and Blueberry

ABS AND ALES

Help us in raising funds for Wounded Warrior Project.

TO HONOR AND EMPOWER WOUNDED WARRIORS

DF is hosting our Annual ABS AND ALES workout. Join us on Friday, July 17th at 5:15 pm for a workout followed by beer and cider tasting. We do this every year to raise money for a great cause. Bring your friends, family, spouses whoever would be interested! Make sure you sign you and your guest up on the sheet so we know how many people will be attending

Donations

$10 for members

$15 for Non-members

Proceeds to benefit Wounded Warrior Project

www.definedfitnesswexford.com

WE CHANGE LIVES!

Habits vs. Expectations

Do you know the main reason why people fail to lose weight? Their habits are not equal to their expectations. They expect to lose 10 pounds in a month, but don't change their current habits that led them to getting 10+ pounds overweight. 

First you need to know which habits you need to change and then determine if you are willing to change those habits. If you aren't willing to change that is fine, but don't expect to reach your goal. Be happy where you currently are and realize that you chose not to change. 

Let's look at some habits you could change that will help you lose up to 10 pounds over the next 30 days

1. Exercise- lack of movement is the main reason most people tend to gain weight. By just getting in some regular exercise such as resistance training you will begin to burn more calories each day. 

2. Eat Less Food Not Less Calories- many people eat very large portions of food, by just cutting back the size of each portion you eat you will reduce the amount of calories you eat each day

3. Drink Water- by eliminating calorie containing beverages (e.g. juices, sodas, alcohol and sports drinks) from your diet you will save yourself a lot of calories. Think about this: if you drink two 20 oz. sodas each day that is roughly 600 calories, if this was a the only change you made you would save yourself 4200 calories a week and since a pound of fat contains 3500 calories that would result in over one pound of fat lost each week. Not too bad huh, also keep in mind that for every 2 alcoholic drinks you consume your body will stop burning fat for the next 24-36 hours 

4.Eat Less Processed Food- if it comes in a box it should not go in your body. Instead eat more whole fruits and vegetables, lean meats, and opt for whole grain bread or sprouted grain breads.  

5. Keep a Journal- keep a journal of everything you eat. It doesn't have to be extremely detailed, but rather just a list of what you ate, approximately how much and when. This just helps to keep you honest and on track. 

6. Track your progress- once you have determined that you want to change a habit you need to track your progress and hold yourself accountable. A very simple way of doing this is to place an "X" on the calendar for each day you maintained your new habit. The goal is create as long of a string of "X's" as possible 


Did you find a habit above that you could change that would help to put you on the path to losing that first 10 lbs? If so start today, if not think of a habit that has been holding you back from achieving your goal and begin to change it. It's your habits that got you were you currently are if you don't like where you are at then change your habits. But, remember you are the only one who can decide if you will change.





DF will be closed Thursday June 25th between 1pm and 4pm and Friday June 26th between 12pm and 4pm due to some of the team going to Chicago for a summit for continuing education
www.definedfitnesswexford.com
WE CHANGE LIVES! 

Do you read the labels?

How many of you actually read the labels of the food you are buying. No this isn't a trick question, yes we tell you that you should not be eating any processed foods. Yes, we tell you to cook all of your own meals because that is better for you, however we do know you all buy something processed at some point. How many of you actually read what you are buying? I am not talking about your calorie, sugar, protein ect, I am talking about actual ingredient labels what is that product made of?

If you look at a label and can not pronounce most of what went into it, let alone have no clue what it is made of why would you eat it. For example when comparing products The Skinny Cow Chocolate Truffle Bar has 100 calories, 19 g of Carbohydrates, 11 sugars, and 3 g protein. It also has 28 ingredients to it....28. One of those ingredients being Microcrystalline Cellulose also known as refined wood pulp. Used IN FOOD as a anti-clumping agent that adds bulking to the product it is in, more bang for your buck right? What about Sodium Carboxymethylcellulose.  Yes that is only 2 words say that 5 times fast, want to know what that is?  When used in food it is a chemical used for a thickening component  It is also a constituent of many non-food products, such as toothpaste, laxatives, diet pills, water based paints, detergents,
 textile sizing, and various paper products. Sounds appetizing right? 

Why are we putting these chemicals into our body when we can just go for a better option ? All it takes is some time to read a label and compare them once then you know what is better not necessarily great, but better for you than others. 

One more example

Yasso Greek Yogurt 80 Calorie Chocolate Fudge Bar
9 ingredients, protein 6 grams, sugars 11, carbohydrates 15 g, calories 80. This is not totally 100% Clean as it is still processed in a factory and has some unnatural food additives BUT those additives are not processed chemicals. This bar is better than the skinny cow. 

Think about it, read your labels.  
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DF WILL BE CLOSED BETWEEN THE HOURS OF 11 AM AND 4 PM MONDAY JUNE 8TH- FRIDAY JUNE 12TH. WE ARE SORRY FOR ANY INCONVENIENCE BUT THIS MEANS ALL 11 AM SESSIONS FOR THAT WEEK WILL BE CANCELLED 


Shakes of the Month are Cracker Jack and Vanilla Berry Parfait 


Happy Birthday! Birthdays for the month of June Teresa Marzo, Nick Ince, Julie Yonek, Breanna Banner Kim Holman, Paula Heinricher, Lois Karran, Melanie West.

MEPS for the month of May were awesome great job guys:

1,000
Judy Robison
Gretchen McNaughton
Robin Jimerson
Mike Doak
Amy Pusateri
Greg Muiter
Marian O'Neill
David Goldstein
Paul Pusateri
Judy Antimarino
Patti Hasselbusch
Mary Ann Farrell
Kim Hays

2,000
Michael Sulkoske
Marianne Salzman
Diane Marzula
Lori Ross
Deborah Hessinger

3,000
Mary Lou Shenot

4,000
Chris McCuen

Frequent Sweaters

Judy Robison, Amy Pusateri, Joyce McGuirk, Mary Ann Rusbarsky, Marian O'Neill, Jan Hutchison, Jean Emiling, Nick Ince, Patti Hasselbusch, Nancy Baime, David Goldstein, Ann Valcarcel, Greg Muiter, Kerry Schurman, John Eyler, Micheal Sulkoske, Tom DePra, Terry Mosco, Julianne Schleub, Yvonne Hawkins, Paula Heinricher, Kelly Calloway, Diane MArzula, Mary Beth Marchionda, Paul Pusateri, Kathy Weber Clark, Robin Jimerson, Jude Ince, Frank Zappala, Marcie Berry, Annette Cancelmi, Leanna Hart, Abigail Tillison, Andrea Morse, Lori Ross, Deborah Hessinger, Mary Lou Shenot, Sheryl Simon, Barb Bain, Rosemary Robinson, Kim Hays, Sam Kridgen, Melanie West, Chris McCuen, Natalie Bishop Ann Fetterman. Good Job Guys. 

www.definedfitnesswexford.com
We Change Lives!