Losing Motivation?

DF will be closed on Monday September 1st for labor day. We wish you and your family a happy safe holiday. Regular hours to resume on Tuesday September 2nd


Losing motivation? Losing sight of why you started to work out in the first place? It happens to everyone you start and then over time you feel like your starting to slip down a slippery slope to no where, where you potentially will lose all the progress you made in the first place! Well there are a few little tips and tricks to help keep that motivation climbing up hill rather than taking that first slip!

Set your clothes out every night so when you wake up its the first thing you see, so that way if your a morning 5:45am-er you can slip your clothes right on before you have time to even talk yourself out of it. Or if you are a after-worker make sure you place them in your gym bag every morning so that way you know you wont have to suffer the disappointment and embarrassment in your self at night when you have to put them back in the drawer instead of the hamper.

Every night also fill up your water bottle and have a snack readily beside it as for your pre or post work out snack. Its harder to ignore something when its staring you right in the face (not impossible it can happen and it does) 

Put up a reminder of why you started your fitness journey in the first place, was it a health issue? Put that medical bill on the fridge, were you finallllyy just sick and tired of being to heavy and out of shape to take the stairs that you would rather wait the extra 5-10 minutes to take the elevator? Tape a old picture of your self where you are not happy with how you look to your bathroom mirror..The saying with celebs, athletes, anyone who makes it big is "don't forget where you came from" repeat that to yourself over and over dont forget where you came from, dont forget where you were when you started.

And lastly the Swear Jar, only its not for when your little one says that little curse word they heard on tv and they have to put a dollar in the jar oh no, now the swear jar is for you!! And the penalty for not making work out  higher than a dollar. Every time you skip a work out put $5-10 in the jar and save it for a rainy day after a year or so take it to go buy new work out clothes or tennis shoes (hopefully there isnt too much money in the jar) ;) and put it towards something health conscious. Or take the family on a little adventure to GO APE or to Moraine, North Park or Erie to do some paddle boarding, kayaking biking the list is endless!! 

Have a great weekend guys, eat smart and keep active 

www.definedfitnesswexford.com
WE CHANGE LIVES

Do you earn your results?

Nothing in life is free and nothing comes easy so why are we all so programmed that working out and our health should be the same way? We live by the "oh well I'm eating better than I used to" and "at least I worked out once this week that's good enough to have that bottle of wine". Then you get mad when you don't see physical results, no not just you reading this we ALL do it we think that just because we are doing better than before that it should count for significant results right? Wrong. The truth is that it take hard work and being spot on clean eating 90% of the time. Exercise not only speeds up the process and helps you get stronger, healthier, and more toned but its not gonna drop that fat alone. Even if you were to work out every single day but ate nothing but crap you may see some results but not the results you want to see in the time limit you want you have to put the right fuel in the car to drive it, you have to put soap in the washer to clean your clothes, you have to nourish your body with the right food to look how you want.  

Think about it this way, most of you have animals right? Cats, dogs, birds, fish etc. we love our pets they are our companions, our friends so let me ask what would you feed them? Would you give them a mixture made of 50 different chemicals and synthetic dyes to eat for food? NO! So, my next question is why are you feeding it to yourself and your family. Make your own food from sun up to sun down, buy as organic and as whole as you can. Working out is not the whole solution, its a step in the right direction to healthy clean eating, being well rested, and trying to eliminate as much stress as possible which leads back to working out. It is a circle that must be completed daily full term to be effective. 

The best piece of advice I can leave you with this week is to plan ahead! You plan ahead for your vacations, holidays, even your week. With kids running in different directions or maybe long work days followed by walking the dog and doing all that laundry calling out for pizza sounds so much better after a long day than figuring out what the hell your gonna have for dinner. Sundays take a couple hours make your grocery list, prep your meals what your gonna have for breakfast, lunch, snacks (in the afternoon) and dinner. Lots of things you will be able to freeze, throw in a crock pot, or keep in the fridge for a few days that way when you come home, your starving and just want a quick fix you wont grab the mistake if you have carrots or grapes already washed up and in the front of your fridge with all that bad crap (which you shouldn't even have ;) ) pushed to the back.

And remember if your having trouble or really struggling with your eating, or with staying on track to make it in to the gym reach out to a DF coach it doesn't matter who ask for 5 mins of their time to brainstorm, schedule an On-point session for a 15 minute chunk of time with a coach or ask another member! Remember you guys are all in this together you may have different variations of the same goal but lets face it we have all struggled to lose weight and we have all been unhappy with ourselves at some point someone may have a trick up their sleeve you may not have thought of that is helpful! 

www.definedfitnesswexford.com

WE CHANGE LIVES

DF happenings for August

Hello DF members I absolutely hate to be the bearer of bad news but it is August which means there are only a few more weeks of summer :(  first I would like to announce our shakes for these last summer days are Peach Cobler and Orange Creamsicle 

Next are our August birthdays!
Marci Scott, Lynne Forges, Eleanor Sargent, Frank Zappala, John Friel , Nicole Logan, Jan Hutchison, Jude Ince, Janet Cuda, Cyndi Petrucci, Karen Ott

When you see these guys give them a Happy Birthday!


Julys frequent sweaters wasn't a record high but we know lots of you were of on wonderful vacations and busy with kids and kid activies so we wanna thank those of you who did get your 10 or more visits in and to those who didn't better luck in August ! Also keep in mind that August is bring a friend month AND 8 visits gets you a free shake, and 10 visit will get you a shake and put on the Frequent Sweaters board! 

Denny Allerton, Adrienne Rively, Michele McCann, Rosemary Robinson, Jan Hutchison, Diane Staniland, Debbie Crissinger, Mark Paulson, Patti Hasselbush, Vicki Rothermel, Diane Ashton, Julianne Schlueb, Yvonne Hawkins, Debby Roble, Judy Antimarino, Nisha Bhat, Mary Ann Farrell, 
Mary Ann Rusbarsky, Phyllis Roth, Kathy Weber Clark, Greg Muiter, Chris McCuen, Kelly Calloway, 
Kim Hays Frank Zappala, Ann Miner, Deanne Braksator, David Goldstein, Claire Hartman, 
Mary Lou Shenot, Lisa Paulson, Lori Ross, Carol Scanga, Sheryl Simon, Ann Valcarcel



DF wants to welcome its new members of July, Bill, Lynnae, Alicia, Edee, and Ricardo

50 ingredients and 300 calories

First question is would you set out to make a dish that had close to 50 ingredients in it? Also, that being said do you think that recipe would be healthy once you added 50 different things into the mix? How is it possible to only add up 300 calories, 12 grams of fat and 32 carbohydrates in one "breakfast sandwich" Well the answer is when most of those ingredients are synthetic and chemicals its easy to leave out calories, but is it worth it? Here is a link to a good article from Livestrong that breaks down the popular Mcdonalds Egg McMuffin. Thinking about hitting the drive through for breakfast still? Also, down below the article is a recipe for a quick make that you can take along with you on your morning commute or have ready in the morning, only suggestion is leave out the sour cream and bacon grease!

http://www.livestrong.com/article/559235-diet-detective-whats-really-inside-your-egg-mcmuffin/

Hopefully this is a eye opener as to all fast food chains and meals not just Mcdonalds. They are set up for mass production in a short period of time. Which means that quality is cut down to increase quantity, your better off meal prepping on a Sunday for your week and having real food available you know is not pumped full of chemicals or is mostly all chemicals just for a quick fix. If you are working out and making your body healthier why pump chemically produced fuel back into it? Would you pour water into your gas tank? Would you put gas in your swimming pool? Then why would you put chemicals made in a lab into your body? 

AUGUST HAPPENINGS
Starting August 1st is bring a friend month! Bring a friend to any team training or small group session for the whole month of August no charge. All those friends and family who keep saying they need to do something bring them along its a way to give them a kick in the butt!
Also for everyone who gets 8 visits the month of August gets a free shake

JUST A REMINDER 

Hey Guys don't forget starting Monday August 4th -Friday August 8th DF will be closed in the middle of the day from 12-4pm. All sessions will resume as normal! Thank you!


Make sure you guys download our free app from the App Store it will keep you up to date with important happenings in the club like emergency closings due to weather!



www.definedfitnesswexford.com
We Change Lives!

ABS&ALES, SPECIAL HOURS, ARE YOU CLOSE TO YOUR GOAL?

Hey guys don't forget that ABS & ALES is tomorrow starting at 5:15pm with a special workout followed by a beer tasting! Proceeds will benefit Wounded Warrior so come out and help raise money for a special cause.Bring friends bring your family or just bring yourself! For members it is $10 and non members $15


*DF will be closed from 12pm to 4pm starting Monday August 4th extending to Friday August 9th. We will resume normal business hours on Monday August 11th. We are sorry for any inconvenience


We want to welcome the newest addition to our DF Team Coach Allison Henne! 
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What are you doing today to move closer to your fitness goals?

Is what you're doing today moving you closer to your goal?

If your goal is to lose 10 pounds. Have you worked out today? Have you eaten nutritious foods? Or did you skip your workout and get dinner at the drive thru window?

The decisions you make today will affect your future outcomes.

Think of each day as the Hot & Cold game you used to play as a kid. You remember, a friend would hide something and then the you'd start looking for it and they would tell you if you were getting "hotter" or "colder."

Think of every decision you make each day as getting you "hotter" or "colder" towards reaching that goal of dropping the 1o pounds. If you're what your doing isn't getting you closer change it and make a decision that will get you closer to your goal.

Did You Know? The body you have today is the product of what you ate 3-6 months ago. That is because about every 90-180 days your body regenerates all of it's cells. So what you are doing today will not begin to really show changes until 3-6 months later!

www.definedfitnesswexford.com

WE CHANGE LIVES!

Abs & Ales and 8 "Healthy" Foods That You are Eating You Shouldn't Be

Abs & Ales Craft Beer Tasting and Workout
Enjoy your DF workout? Enjoy a cold beer?

Well now you can enjoy both together!

On Friday, July 18th we will be hosting our first "Abs & Ales Craft Beer Tasting and Workout". The workout will start at 5:15 p.m. and the beer tasting will start immediately afterwards. You will have the opportunity to taste 4 4-oz craft beers and hang out with the DF crew and your fellow members. This event is open to everyone, members and non-members, you just must be over 21 to participate in the tasting. The event will be held to raise money for Wounded Warrior and the cost is $10 for members and $15 for nonmembers. To register for this event sign-up at the front desk so we know how much beer to have for the tasting. Hope to see you all there!


Train The Trainer
Due to Vacations and scheduling conflicts we will be holding the DF Train the Trainer Event on Saturday September 13th at 10am. So get those workouts ready and mark your calendars!



8 "Healthy" Foods that you are eating that you shouldn't be

Many people think that they are eating the right foods and the right portions, BUT the truth actually is that you are eating better than you were and have been snowed by all the Special K Commercials and Boom Chika Pop that you think you are doing well when actually you are throwing your calories away!

1. RICE CAKES- STOP EATING THESE they are a total waste of your calories at 35 calories PER cake they may seem like a good low cal option, the only problem? No Nutritional value! Why waste 35 calories on something that wont fill you up, keep you full or give you any satisfaction or value?
Here is an example of some other options you could switch that rice cake out for and have more value and feel fuller longer for
10 Grapes at 35 cals
12 Strawberries at 48 cals
10 spears of asparugus

2. MICROWAVE POPCORN- Skip the high levels of sodium and synthetic fake butter with chemicals you cant pronounce and plan ahead if you know you are going to the movies or want a night time snack and go to the store and pick up some brown paper bags and some kernels and pop it yourself in the microwave. Then you have the power to decide what goes on your popcorn whether it is plain, a little bit of sea salt or something off the wall like garlic powder or something spicy with a little kick like chili powder. 

3. "LIGHT" SALAD DRESSING- To fill the flavor in light salad dressing when they take out the fat they add numerous synthetic chemicals to replace the flavor. Stop and look at your label, if the list is longer and harder to pronounce than German you should opt for full flavor or simply oil and vinegar or a balsamic. What you save on calories and fat you will make up for in sugar and sodium in those dressings.

4. FLAVORED FAT FREE YOGURT-  Same concept as with the "light" salad dressing when it says "light" or "fat free" and usually "reduced fat" they took out the fat and added additional sugar, chemicals, and sodium to make up for the lack of taste. Opt for your unflavored full fat greek yogurt like Chobani or Oikos and add your own fruit, oats or if you have a sweet tooth crush up some dark chocolate like caco to add in 

5. FROZEN DINNERS-There should be warning labels going off everywhere just by looking at the box. One thing is its frozen and the other you microwave the entire thing, everything in the entire box has been processed. The amount of sodium and lack of nutrients; let alone they look and taste gross  (just saying)  Just because something claims to be healthy doesnt mean it is, I could claim to be the Queen of Canada does it mean its true? Take a little extra time on Sunday afternoon or evening and cook all your meals for the week and guess what? You can freeze them! So if that is your reason for going to those nasty box dinners then STOP 

6. REDUCED FAT PB- In all honesty go to Giant Eagle Market District or Whole Foods and either crush your own peanut butter or buy some fresh or organic. It doesn't taste quite the same but you will be getting the full benefit with out all the extra crap

7. FRUIT COCKTAIL- This touches back to frozen dinners, cut up your fruit on Sunday or Monday whatever day works for you. Separate it into containers and you can freeze so it doesn't brown or a little bit of lemon juice helps apples from browning then you don't have the extra sugar, and processed syrup 

8. PROCESSED BREAD- What ever happened to the days of bakeries and making fresh bread daily? Sans mass processing, fillers and chemicals where your bread can go a week with out molding or getting hard and stale. Bread is not always the enemy, if you miss having a sandwich every once in a while or once a week its not a horrible thing! Try giving loafers a shot with fresh baked bread! Its awesome and you can freeze it as well. 

Bottom line is guys read your labels, take a little extra time out of your life to spend in the grocery store to read the labels of the foods you are feeding to your family! If the label consist of crap that is longer than your grocery list for the entire week its probably not the best option. Be smart use your head. The more ingredients the more processing and chemicals! 


www.definedfitnesswexford.com
WE CHANGE LIVES!

Happy Fourth of July DF

Happy Fourth of July DF we have lots going on in today's blog so first I will start off by saying that because DF is closed on Friday for the 4th and Saturday the 5th we came up with two workouts for you to do while at home or away on a weekend trip! 

First is a body weight work out
Make sure you guys foam roll and stretch doing a dynamic warm up 

Worlds Greatest Stretch 30 sec each side
Side Plank 30 sec each side
6pt Zenith 5 ea (hands knees and toes, extending that arm up to the ceiling, alt arms)
Knee Hugs 10 ea
Toy Soldiers 10 ea
SL Glute Bridge 10 each
25 Jumping Jacks
5 Wave Squats 

Body Weight Work out
Front plank with reach 10 each arm
Side plank with rotation 10 each side
Rest and repeat 2x

20 Body weight squats
20 Push-ups
20 mountain climbers each leg
Rest and repeat 2x

20 Body weight lunges (10eachleg)
20 Burpees (with or with out the push up  your choice :)  )
20 BW get-up sit ups (if you don't remember what a get up sit up is a front plank is a good substitution) 
Rest and repeat 2x

FINISHER: Speed Skaters 20:10 5x
20 seconds of work 10 seconds rest


And for those of you who have KB's at home here is an alternative
(again warm up and foam roll)

1 minute of single arm KB swings Left Arm
1 minute of single arm KB swings Right Arm
Rest and repeat 2x

10 Push ups
10 KB Goblet Squats
10 each KB hot potatoe
Rest and repeat 3x

10 KB Deadlifts
10 each arm Over Head Presses
1 minute Front Plank
Rest and repeat 3 times

FINISHER KB Figure 8's for 30:30 5x

ENJOY GUYS AND HAVE A HAPPY SAFE HOLIDAY WITH YOUR FAMILY AND FRIENDS

This Months Shakes of the month are: RED WHITE AND BLUEBERRY (which is awesome) and PINEAPPLE UPSIDE DOWN CAKE (which is yummy as well) get them while they are here guys!

And a very Happy Birthday to all DF members who have a birthday this month!

7/4 Adrienne Rively
7/4 Michelle Tucker
7/6 Elaine Khanwilker
7/15 Kaitlin Deitz
7/15 Otilia Enica
7/16 Diane Ashton
7/16 Mary Eyler
7/17 Kathy Madeya
7/18 Debby Roble
7/25 Sheryl Simon
7/25 Sherri Edwards
7/28 Mike Doak
7/28 Raucheline Akindele
7/29 Mary Ann Farell

Also make sure you guys please welcome the new members entering in from June this month! You guys always do a great job of making everyone feel welcome and we really appreciate it!

Lynnae, Mary Kate, Latasha, Michelle, Nisha, Kaitlin, Ryan Andrea, Lori and Veronica

And last but not least! Frequent Sweaters! You guys had made atleast 10 OR more visits in June Congratulations guys and thanks you so much!

Ann Miner
Jackie Saladino
Amy Pusateri
Jan Hutchison
Janet Cuda
Donna Kanner
Greg Muiter
Melanie West
Lynnae Krehl
Vicki Rothermel
Kathy Madeya
Andrea Morse
Julianne Schlueb
Adrienne Rively
Michele McCann
Marian O'Neill
Debby Roble
Deanne Braksator
Debbie Crissinger
Paula Heinricher
Chris McCuen
Diane Ashton
Mary Ann Rusbarsky
David Goldstein
Diane Marzula
Rosemary Robinson
Mike Sulkoske
Kim Hays
Eleanor Sargent
Kelly Calloway 
Frank Zappala
Lisa Paulson
Mark Paulson
Nisha Bhat 
Mary Ann Farrell
Lori Ross
Mary Lou Shenot
Ann Valcarcel
Allison Henne
Carol Scanga
Sheryl Simon
Claire Hartman 

www.definedfitnesswexford.com
WE CHANGE LIVES!