Defined Fitness Tip For Results 31:Two Studies on the Abs

Here are two interesting studies I came across while reviewing notes.

1. 2008 JSCR - Exercises that extend your body and hold that position work the abs 25% harder than crunches.

This includes the plank, which is the most common, but did you know that push ups work the abs just the same as a plank and the same can be said for mountain climbers.

2. Study #2 - Men who scored the lowest for abdominal strength endurance had more than double the risk of cause of death from anything.

Refer to #1 above and start improving your abdominal strength you'll live longer, according to the latest research.

"What's the one thing you can do this week that will help you get better results? Now go do it!"

www.definedfitnesswexford.com

Defined Fitness Tip For Results 30: Aha's" From Perform Better

This past weekend we spent in Baltimore at a Perform Better Workshop. They always put on great workshops with great presenters. Here is a list of some of our "aha moments" and things that we learned.

1. People with back pain, typically have stronger backs than people without back pain, because they are using their backs. Found by Stuart McGill research

2. If you have pain anywhere the core is not engaging properly.

3. People who fail are those who are stuck in their methods. Look at who is having success and then do what they are doing.

4. Start on the floor with Lunges with people and work from the bottom up.

5. John Wooden coaching philosophy – show them the right way, show them the wrong way, then show them the right way again. Do this in 10 seconds.

6. Back squats cause more injuries than Deadlifts, because on back squats the weight is pushing down on the body.

7. Jogging is hopping on 1 leg at 2-4 times bodyweight for 750 reps each side just to burn 100 calories.

8. We’ve been measuring calorie burn wrong. All equations look only at aerobic caloric burn, but not anaerobic caloric burn. Research is showing that anaerobic calorie burn is much higher. Meaning we are burning more calories than be shown with equations for activities such as weight training, interval training, and even daily activities.

9. The way you do one thing is the way you do everything.

www.definedfitnesswexford.com

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Coming Soon! PFC Shake Bar - the healthiest shakes and smoothies in Pittsburgh, made from all natural fruits with no sugar added and a taste that's out of this world. Look for them soon!

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30-Day Trial Membership for only $89! Get started to day and be 2 sizes smaller in 8 weeks just in time for summer with our 30 Day Trial Membership. Call 724-934-2000 for more information or to schedule a tour.

Defined Fitness Tip For Results 29: Unique Way To Train Your Core

HOURS FOR THIS COMING WEEKEND 4/29/11 & 4/30/11

We will be closing Friday at 12 p.m. and will be closed Saturday. We are heading out to a Perform Better Workshop in Baltimore for the weekend to learn some new things to bring back to the gym.

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Unique Way to Train Your Core

If you've ever worked out you're probably familiar with the plank and/or its variations, hopefully your not still doing endless crunches :) While planks are very effective and a great way to train your core there are some additional ways to sneak in some great core work while working other total body movements.

These exercises are known as Unbalanced Load Training, where you take a dumbbell of a certain weight in one hand and then another of a different weight in the other hand. So what this will do is teach your body to stabilize as you lift a weight that is unbalanced. In order to stabilize you must activate the core muscles, thus challenging them to a great degree than if the weight was equal in each hand.

Think about when you pick something heavy up off the floor. Chances are that it's weight is not evenly distributed. A great example is lifting and moving furniture. Or for you ladies, shopping. You have bags of all different weights in one hand and then a 30 pound purse slung over the other shoulder.

Here are some exercise examples all done with two dumbbells of different weights.

DB Front Squat

DB Single Leg RDL

DB Bent-Over Row

Give these a try and you'll noticed your core beginning to stabilize all while burning fat and getting you lean and tone and ready to hit the beach this summer!

www.definedfitnesswexford.com

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Coming Soon! PFC Shake Bar - the healthiest shakes and smoothies in Pittsburgh, made from all natural fruits with no sugar added and a taste that's out of this world. Look for them soon!

Defined Fitness Tip For Results 28: NEW Youth Athletic Conditioning Membership!!

Starting May 1st, 2011 we will be offering a NEW Youth Athletic Conditioning Membership!!

Designed for young athletes (ages 12-24) who want to take their conditioning to the next level. Improving athletic skills, physical conditioning and confidence building.

Includes:

- A complete evaluation with one of our elite coaches to incorporate the athlete into the program at the appropriate level of training.

- The program is designed by our program design team who carefully and scientifically map out the plan guaranteed to build better athletes. These group athletic programs are designed specifically to increase strength, speed, explosive power, overall conditioning and agility, and reduce the risk of injury.

- Two weekly "athletic member dedicated" group coaching sessions working closely with our elite team of fitness coaches to bring out the best in the athletes.

- Defined Fitness gym bag, t-shirt, and PFC Bio-Whey Protein Powder.

Youth Athletic Condition Membership $149 x 3 months

www.definedfitnesswexford.com

Defined Fitness Tip For Results 27: Getting Beach Ready Arms!

So you want nice toned and defined arms? Who doesn't? But is doing bicep curls and tricep extensions best way to achieve sculpted arms and look great on the beach?

We've been asked numerous times why our programs don't contain any direct arm work and to be honest it's just that doing curls and tricep extensions are not an effective use of time or way to get your whole body ready to hit the beach.

New research from Ball State University has found that isolation exercises, e.g. bicep curls and tricep extensions, had no effect on arm strength, size, or definition, as compared to compound upper body exercises like rows and presses.

So what this means is that both methods achieved the same results in terms of arm size and strength. However, you create a higher metabolic effect with rowing and pressing exercises compared to bicep curls and tricep extensions. Meaning that more calories are burned and more fat is lost with the rowing and pressing exercises so that your entire body looks great, not just your arms.

www.definedfitnesswexford.com

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30-Day Trial Membership for only $89! Get started to day and be 2 sizes smaller in 8 weeks just in time for summer with our 30 Day Trial Membership. Call 724-934-2000 for more information or to schedule a tour.

Defined Fitness Tip For Results 26: Body Weight Complex

Can't make it to the gym today? Give the following a workout a try. All that is required is your bodyweight, making this workout easy to do anywhere.

Click here for the workout.

We will be adding a few more workouts for you to do if you can't make it in to workout, however getting in and doing your workout will get you the best results. But, these are for those days when that just isn't possible.

www.definedfitnesswexford.com

Defined Fitness Tip For Results 25: PFC Protein Shake Bar Coming Soon!

PFC Protein Shake Bar Coming Soon to Defined Fitness Wexford!

We are excited to tell you that we will be adding a Protein Shake and Smoothie Bar to the club and it should be open by the beginning of May.

PFC is an all natural protein and their shakes and smoothies are made with 100% all natural ingredients. In our search for a company to work with to add the shake bar we looked at many different companies and many of them contained artificial sweetners or where very high in sugar. We wanted to offer a shake that was all natural and tasted great, without using artificial sweetners to make up for taste or contained a high amount of sugar. As a result we have choosen PFC as Defined Fitness's protein shake bar.

The addition of the shake bar will now provide an option for you to get a healthy great tasting protein shake immediately after your workout and provide your body with the nutrients needed to help it recover after a workout or as a healthy meal replacement during the day.

A question we get ask a lot about adding a post-workout shake to your daily routine is:

"Why do I want to add a shake that will add calories to my daily caloric intake when trying to lose weight?"

The reason we want to add a shake after your workout is because your body only contains so much energy stored in the body. An hour of exercise will deplete these energy stores and if they aren't replenished within the first 30 minutes after exercise your body will go into a catabolic state where it will eat muscle for energy. If this happens your body will lose muscle tissue and your metabolism will slow down and fat will begin to be stored rather than burned in an effort to maintain energy.

We hope you are as excited to hear this news as we are to tell you!

www.definedfitnesswexford.com

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Closet full of clothes that don't fit? But, you keep in hopes of wearing again. Ready to DROP 2 sizes in 8 weeks? Get started TODAY with your 30-DAY TRIAL MEMBERSHIP for only $89. Call 724-934-2000 or click here and visit our site for more information.