KIDS HAUNTED HALLOWEEN ART CONTEST

Don't Forget !!!
KIDS HAUNTED HALLOWEEN ART CONTEST
You love your kids drawings and so do we!! This month enter your son or daughter's Halloween themed drawings in our Haunted Halloween Art Contest. The Contest Rules are simple 
1) Have your budding artist draw their best Halloween themed picture
2) Bring in their picture with their name on the back and we will display on the wall
3) People will be able to vote on their favorite 
The Drawing with the most votes wins a gift card to Toys R Us!! The winner will be chosen Friday October 31st 


Belt people I need t-shirt orders by the end of the week if you are doing Halloween Hustle challenge!!


Come one Come all, join us at DF on Saturday November 1st at 10:30am for a pre Mad Mex kick off work out starring the one and only Josh Proch. Josh will be put through the most grueling work out that member Eleanor S. with the help of Tammy (he he he) could come up with for a whole 30 minutes come watch the fun. Also we will be accepting donations at that time for the Ovarian Cancer fund!! 


Basket donations we sooooo appreciate all of your help, time, services and the money that you have donated towards baskets for our Chinese auction however i know a few more baskets are floating around out there and we would really appreciate it for those to be in early next week so when can get a feel for every thing we have! Again thank you all so much you guys rock.

ALSO thank you to everyone who has reviewed us on yelp and/or facebook it didnt go unnoticed and we appreciate it greatly! 







www.definedfitnesswexford.com
WE CHANGE LIVES 

Attention!

Hey Halloween Hustlers if you are doing the challenge make sure you give DF your tshirt size the next time you are in so we can get shirts ordered asap! Please and thank you

ALSO!

Come join us at DF on Saturday November 1st to watch Josh get his butt kicked by member Eleanor S for a half hour, we would appreciate anyone who comes to donate $5 to the Ovarian Cancer fund, unless you are coming to the following party at Mad Mex, or if you just simply don't want to donate thats okay also just come join in the fun. Should be a good time ;)

Basket Donate-rs if you are donating a basket to the cause please have all baskets or materials we can make Chinese auction baskets out of by Friday October 31st at 6pm  

Also if you want to come to the party if you can give us a heads up by signing up on the sheet at the front desk that would be great, if you don't know for sure or not if you can come and wont know until that day thats fine too the more the merrier! We hope to see you all there just want to make sure we have enough food 

If you guys have a minute or two we would really appreciate if you could take the time to visit http://www.yelp.com/biz/defined-fitness-wexford and give DF a couple sentence review on why you love us and hey if you dont you can put why not too, but be warned it may earn you some burpees the next time your in ;) just kidding but seriously whatever you think about us if you could rate and review us that would be awesome! 






www.definedfitnesswexford.com
WE CHANGE LIVES





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Ready to change your life? Get started today with our 30-Day Trial Membership for $69. Your 30-Days include 4 personal training sessions, unlimited afterburn and burnzone sessions, a fitness program designed for your goals and needs and unlimited use of the facility for 30 days! Call today to get started 724-934-2000

Halloween Hustle, Candy, Yelp

Halloween Hustle is almost to an end which means the party is coming up quick are you getting your 3000 MEPS? Also we hope to see everyone at the party to help us raise a $!,000 to donate to the NOCC. Can't make the party? We still are accepting donations any little bit helps whether it is a basket of goodies donated by you or your company, a service that you may offer or a cash donation each and every little bit helps and is appreciated, or if you know of a business that would be able and willing to donate a Chinese auction if you could let us know that would be awesome you can connect with either Tammy, Courtney, or Allison. Also dont forget to sign up at the front desk so we know how much food to have available and how many people are coming, all we ask is $15 per each guest for a donation.
Don't forget Saturday November 1st at Mad Mex in Cranberry from 12-4pm

Many people focus way too much on the technicality of working out, form is good yes but to just move is even better. Here is an article to look through on over thinking exercise. 

http://ezinearticles.com/?Just-Move&id=8767718


Also stated in our last blog we said if you don't want your halloween candy you can toss it out to avoid temptation the though never occurred to us until some one told us that you can take your unwanted candy to many shelters and to the North Hills Community Outreach which is a much better idea than throwing it out and will be sooo appreciated! 


If you guys have a minute or two we would really appreciate if you could take the time to visit www.yelp.com and give DF a couple sentence review on why you love us and hey if you dont
you can put why not too, but be warned it may earn you some burpees the next time your in ;) just kidding but seriously whatever you think about us if you could rate and review us that would be awesome! 


www.definedfitnesswexford.com
WE CHANGE LIVES

STOP put down the Halloween Candy and walk away

With Halloween up and coming many of you will be filling up your bowls with candy and treats for all the trick or treaters or many of you will be taking your little ones out and about all dressed up....But what happens when you don't get as many trick or treaters as you expected or you have more than one kid and they reallllyy made out this year going door to door and you have all this extra candy laying around. Well what else do you do but mindlessly munch on it watching tv or sitting at your desk. You might be a stay at home mom or dad so you have one here have one there when your little one ask to dig into their bag you pull out a little treat for yourself too. Below is a link to show you what 100 calories of your favorite halloween candy looks like. Now you say 100 calories no big deal but! how many stop at the correct portion size for candy lets be honest. You could be consuming up to 500,600,700 calories in one sitting just from CANDY !!


http://www.msn.com/en-us/health/nutrition/what-100-calories-of-your-favorite-halloween-candy-actually-looks-like/ss-BB7Uvx6#image=1


For those of you who track your food through an online tracker, or have some form of a heart rate monitor you know that burning calories can be tough let alone having to burn an extra x amount for all the extra added sugar and empty calories.

So when you see trick or treaters dying down start to get more generous with your candy give out the rest so its not sitting at home. When you want to dig into your childs candy reach for some chopped up veggies or get some 80% cacao dark chocolate from the grocery store and have a square or too. You can't eat too much of that in one sitting i promise but it does help satisfy that chocolate craving!  Also, when stocking up on candy to pass out buy something that you don't like so you wont eat it even if there is left overs. Take this opportunity to teach your kids as well about how to eat sensibly and not shove 4 hershey chocolate snack bars in their mouth at once (i've honestly done that, i promise im not proud of it but we all have our weaknesses)

And lastly dont be afraid to throw it away! We have all become so afraid to throw any food away as not to waste anything! You were never allowed to leave the table until your plate was clean and that transferred over to restaurants and so on. Which is fine and dandy except now when you order pasta at a restaurant it is not a portion it is a whole box! Which is a discussion for another day but dont be afraid to THROW THE CANDY AWAY!!

October Happenings

Hello DF members fall is officially here and it is October! 

DF will be closed on Friday October 3rd between 12pm-4pm sorry for any inconvience

Rock Your Jeans people are gearing up to loose 2 jean sizes by Thanksgiving, Myzone Heart Rate Monitor people are trying to get their 3,000 MEPS in by November 1st and DF is planning a fabulous party to raise $1,000 for the National Ovarian Cancer Coalition make sure you guys join us for some food, drinks and a good time where we will have a 50/50 raffle, and Chinese auction 
PARTY WILL BE AT MAD MEX IN CRANBERRY FROM 12 TO 4PM ON SATURDAY NOVEMBER 1ST

* We are putting together baskets and prizes for our Chinese auction but every little bit helps, if any of you have any time of services or products you would be willing to donate any little bit helps and would be greatly appreciate we would like to get together as many baskets and prizes as possible Thank you in advance your your generosity we hope to see you all at the party 


OCTOBER BIRTHDAYS
Dana W, Kathy W-C, Lynn W, Penny R Julianne S, Phyllis R, Lynn B, Mark P, John M, Joyce M, Eileen M, Akila M, Karen K, Deborah H, Robin J, Christi E.

Frequent sweaters! 10 Visits of more in the month of September way to stay on track guys and up that attendance after back to schoool

Jimerson, Robin

Oneill, Marian

Braksator, Deanne

Roble, Debby

Chapman, Melissa

Weber-Clark, Kathy

Enica, Susann

Madeya, Kathy

Ince, Jude

Pusateri, Paul

Hays, Kim

Hessinger, Deborah

Rothermel, Vicki

Rively, Adrienne

Rusbarsky, Mary Ann

Hutchison, Jan

Farell, Mary Ann

Berry, Marcie

Staniland, Diane

Zappala, Frank

McNaughton, Gretchen

Schurman, Kerry

Eyler, Mary

Hasselbusch, Patti

Pusateri, Amy

Eyler, Christine

Goldstein, David

Scanga, Carol

Calloway, Kelly

Crissinger, Debbie

Muiter, Greg

Ross, Ken

Shenot, Mary Lou

Valcarcel, Ann

Simon, Sheryl

Ross, Lori

Hawkins, Yvonne

West, Melanie

McCuen, Christine

Scott, Marci

Yummy shakes of the month are Pumpkin Spice Latte' less calories more health than starbucks ;) and Salted Caramel Apple get em before they are gone


DF would like to welcome our newest members from September 
Diane D, Melissa C, Cindy S, Ken R, Dana W, Maddie I, Karen K, Linda B Thank you guys for choosing us! We hope you love it here at DF

Halloween Hustle and Kids Haunted Halloween

Halloween Hustle! is a competition the whole month of October for those of you with MyZone Heart Rate Monitor Belt to get a total of 3,000 MEPS (my zone energy points). Every person who hits 3,000 is entered to win the GRAND PRIZE! Buy in to the competition is $25. 
Defined Fitness will Donate $10 of every new belt purchase will go to the National Ovarian Cancer Coalition. A Wrap up party will be held at the end of the competition to disperse prizes and celebrate a month of hard work. WRAP UP PARTY IS OPEN TO ALL MEMBERS AND SPOUSES AS A CLUB HALLOWEEN PARTY!! All we ask is for a donation for you and your spouse we will pass along to the NOCC we are trying to raise $1,000 this year for this very important cause. More details to follow on date and time of party we will also provide a sign up sheet at the shake bar so we have an accurate count on food. 
Make sure you pay attention to the DF chalk board for status updates on how much money is being raised!

KIDS HAUNTED HALLOWEEN ART CONTEST
You love your kids drawings and so do we!! This month enter your son or daughter's Halloween themed drawings in our Haunted Halloween Art Contest. The Contest Rules are simple 
1) Have your budding artist draw their best Halloween themed picture
2) Bring in their picture with their name on the back and we will display on the wall
3) People will be able to vote on their favorite 
The Drawing with the most votes wins a gift card to Toys R Us!! The winner will be chosen Friday October 31st 



RYJ kick off is tomorrow Friday September 26th at 6pm, if you can not make it, no problem just catch up with a DF coach to see what you missed


www.definedfinesswexford.com

WE CHANGE LIVES!

How Do We Stay Fit?

HOW DO WE STAY FIT?

A question frequently ask by clients and members is, “What do you and your team do to stay in shape?” or some version of that question. You may think as fitness coaches we are all just naturally gifted, genetic, badass fitness freaks. But, that’s not the case. We have the same struggles as you. So in order to stay fit this is what we do.

When is comes to exercise the goal is to move everyday. “Life is movement and movement is life.” For workouts the goal 3-4 per week, usually 3 strength and one that’s some version of a HIIT (high-intensity interval training) workout. For those familiar with what we offer at DF that would be three Small Group Training Sessions and one of either Afterburn, Functional Cycle, or Burn Zone. With that being said listen to your body, if it has been an especially crazy week and you just aren’t feeling it get in two to three workouts and spend more time on foam rolling and stretching instead. But, for the most part some type of movement each day and 3-4 workouts per week with some foam rolling on the days in between is the way to go.

Each workout is also tracked with MyZone, our heart rate monitoring system at DF, personally I like this more to see how the body is performing during the workout and to help with looking at recovery between sets, than for the tracking of workouts over time. Overall, it allows for a more effective workout.

You’ve probably heard it before, but it’s worth repeating. “You can’t out exercise a bad diet.” While it’s important eat a healthy diet, you do not have to be a purist. Enjoy splurges from time to time and learn what you can and can’t get away with. This is where the 80/20 rule comes in. If you eat healthy 80% of the time, the other 20% of the time you can eat what you want. Most people however are closer to 50/50 than 80/20 and that is why so many struggle with their weight.

As far as diets go, some are good and some aren’t. However, diets all are based on the same principal, which is calorie restriction. At the end of the day all the really matters is the number of calories in, and the number of calories out. If you eat more than you burn and you gain weight, eat less than you burn and you lose weight. With that being said, diets are NOT the answer to maintaining a healthy weight. Diets are a short-term solution to a long-term problem. The more effective strategy is to develop and adopt healthy eating habits for life. This includes focusing on eating natural meats, vegetables and fruits, a moderate amount of unprocessed or minimally processed carbs, and limiting sugars and other processed foods.

Tracking what you eat with a system like dotFIT has been shown to produce better nutritional changes and results than not tracking and is what we recommend for all new members and/or those struggling to see the results they want.

What about supplements? Everyone is looking for that magic pill that will get him or her results without putting in the work. It doesn’t exist. There are however, a few supplements that we recommend for all of our members and ourselves. These are a whey protein recovery shake, fish oil, and a multi-vitamin.

A whey protein recovery shake will provide your body with the nutrients needed after your workout to build and repair muscle tissue and ultimately lead to speeding up your metabolism and a leaner body. The best recovery shakes contain about 20 grams of whey protein and about 40 grams of carbohydrates.

Fish oil as numerous benefits from improved mental and cognitive function to a healthier cardiovascular system. It has also been shown to help lower levels of body fat, which is what we are after. The recommended dosage is 1-4 grams per day. However, not all fish oils are created equally. Many of the cheaper discount store brands do not contain high levels of EPA and DHA, which are the two types of fatty acids that provide most of the benefits. So when looking for a fish oil supplement make sure that the EPA and DHA equals at least 1 gram (or 1000 mg).

Even the best diet as nutrient holes in it that need filled. If you body has all of the nutrients necessary in adequate amounts it will be able to function properly, which means a leaner and stronger body for you. This is why we recommend taking a quality multi-vitamin supplement daily. This will act as an insurance policy for your nutrition making certain that you have available everything your body needs.

One of the biggest thingsthat you can do to improve your health and fitness is to get more sleep. The average person needs between 7-8 hours per night, but only gets somewhere around five and the quality of that five isn’t usually that great.

Why, is sleep so important? During those 7-8 eight hours your body is repairing and restoring every cell in your body. When you skimp on sleep you affect the repair processes in your body. This means that the workout you did today will not yield you with all the results it could have because you didn’t allow your body to properly recover. Instead of repairing muscle tissue for eight hours and being recovered and ready to go tomorrow, you end up with less muscle tissue recovered and a lower metabolic effect than you could have achieved (i.e. not as much fat burned). Also, when your body does not get enough sleep it reacts by releasing stress hormones, one of which is cortisol. When your body has high levels of cortisol and other stress hormones present it slows the metabolism, because it’s dealing with the stressor, which leads to depositing a nice blob of fat on your stomach, butt, and thighs. And thinking you can make it up on the weekends, doesn’t work either.

Lastly enjoy your life. We don’t recommend that you live to workout and be a purest fitness junky that goes to the gym seven days a week and only eats locally grown organic chicken and vegetables. Instead workout to live and enjoy your life. Live a healthy and fit lifestyle to allow you to do the things you enjoy. If that includes a few drinks on the weekends or during the week so be it. If it’s a dessert or pizza and wings on occasion who cares. If your not going to enjoy yourself from time to time what’s the point?

Don't forget about Rock Your Jeans, sign ups are at the shake bar, we will accept sign ups clear up until the start date of 9/26! Get ready to rock your jeans!!

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www.definedfitnesswexford.com

We Change Lives!