Abs and Ales

Attention! We have to move the date of ABS & ALES we will let you know when we have a date set in stone but it is looking like it will be in August so keep a eye out!

MEP standings for the month of JUNE! GREAT job guys let's try to get more people in to the 2 and 3 thousands in JULY don't forget you can wear your belt outside the club and it will record your activity!!

1,000 MEPS
Deanne Braksator 1,074
Mark Paulson 1,918
Robin Jimerson 1,220
Michael Sulkoske 1,069
Amy Pusateri 1,337
Lori Ross 1,230
David Goldstein 1,715
Paul Pusateri 1,557
Judy Antimarino 1,763
Kim Hays 1,271
Melanie West 1,593

2,000 MEPS
Judy Robison 2,828
Marianne Salzman 2,966
Greg Muiter 2,348
Deborah Hessinger 2,059

3,000 MEPS
CHRIS MCCUEN 3,158

4,000 MEPS
Mary Lou Shenot 4,614

5,000 MEPS
Lisa Paulson 5,074!!!

Frequent Sweaters! 
Great Job on getting those 10+ visits for the month of June guys keep it up!!

Amy Pusateri, Vicki Rothermel, Nancy Baime, John Tillison, Andrea Morse, Jan Hutchison, Tom Depra, Deanne Braksator, Yvonne Hawkins, Leanna Hart, Richard Kim, Susan Kim, Judy Robison, Mary Ann Rusbarsky, Jude Ince, Jean Emling, Deborah Hessinger, Kerry Schurman, Kathy Weber-Clark, Carol Scanga, Kim Holman, Kim Hays, Melanie West Chris McCuen, Ken Ross, Eleanor Sargent, Terry Mosco, Debby Roble, Joyce McGuirk, Mark Paulson, Rick Macklin, Abigail Tillison, Greg Muiter, Paul Pusateri, Susann Enica, Adrienne Swiatek, Mary Beth Marchionda, Barb Bain, Sam Kridgen, David Goldstein, Lisa Paulson, Jeff Woods, Ann Valcarcel, Mary Lou Shenot, Judy Antimarino, Sheryl Simon Joe Habovick Robin Jimerson,

Shakes of the Month! 
Blueberry Lemon Pound Cake & Red White and Blueberry!

Happy July Birthdays! 
We have quite a few this month! Emily Wilson 7/2, Adrienne Swiatek 7/4, Paul Pusateri 7/5, Laura Perkosky 7/9, Mary Eyler 7/16, Diane Daugherty 7/16, Debby Roble 7/18, Bill Brundage 7/22, Sheryl Simon 7/25, Sherri Edwards 7/25, Mike Doak 7/28, Mary Ann Farrell 7/29

www.definedfitnesswexford.com

WE CHANGE LIVES!

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!

Results

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!

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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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!

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

2,000 MEPS
Micheal Sulkoske 2440
Judy Antimarino 2346
Deborah Hessinger 2351
Melanie West 2993

3,000 MEPS
Chris McCuen 3497
Mary Lou Shenot 3485

4,000 MEPS

Lori Ross 4328

www.DefinedFitnessWexford.com

We Change Lives!