Muffin Top Meltdown Starts May 1st!!

What is a Muffin Top? You know when you put on a pair of pants that are little too snug and how the fat tends to push over the top - that's a muffin top and we're going to help you lose it with the 30-Day MUFFIN TOP MELTDOWN Challenge starting May 1st, 2012.


Here's how it works: 

• Pick a goal that you would like to achieve over the next 30 days (pounds of fat lost, inches lost, jean sizes, whatever you want).
• Your coach will measure your goal on day 1 and day 30.
• Register at the Defined Fitness's front desk and pick up your official Muffin Top Meltdown Workout Calendar on May 1st.
• It's free to all members, not currently a member and want in on the meltdown? Become a new member by May 1st!
• On June 1st we will announce our "Most Muffinless Members" - all members who achieve their goal.

You could be one of Defined Fitness's "MOST MUFFINLESS MEMBERS" and lose that extra flab that somehow showed up over winter just in time for summer. Call 724-934-2000 to register today!


www.definedfitnesswexford.com
We Change Lives!

Try Us for 30-Days of Personal Training for $49. Click here to get started today!

It's What You Can Eat, Not What You Can't

This week's blog post comes from Dr's. Chris and Cara Mohr and is titled "51 Foods You SHOULD Be Eating"

We recently wrote a blog called the 10 Commandments of Fat Loss — and it got a lot of attention …

It was reposted to the millions of Livestrong.com newsletter subscribers, posted on MensHealth.com and a writer from a popular fitness magazine emailed to ask if they could use that in an upcoming issue.

And I wondered — why?  I’m honored that such a simple, yet important post can get that much attention.  But I asked one of the editors.  Why THIS post in particular?

His answer?  "When most people, including our magazine, talk about fat loss — it’s always about deprivation.  Your blog post was actually 10 things you SHOULD do, though, when trying to change your body."

Interesting.

Almost like the placebo effect, when you give someone something (even if there’s zero active ingredients) they get better.  It’s all in the mind.  Amazingly, there are even data where people go under the knife … yet the surgeons do NOTHING outside of a faux surgery, yet the people report being better after the fact and one study I’m thinking about had people with arthritis hopping around and not feeling a bit of pain 2 years after their "faux" surgery. 

In their mind, a positive change happened and they got better.  Apply that to nutrition now.  Positive changes in the diet — or even the idea of being told to ADD things to the diet vs. decrease — will have a positive result on the final outcome. 

That being said, incorporate some or most of these 51 foods more consistently and you’ll be better off.  Even better, for every great food you add from this list, replace a junky alternative. 

51 Foods You SHOULD Be Eating

1. Spinach
2. Wild salmon (fresh and/or canned)
3. Blueberries
4. Raspberries
5. Swiss chard
6. Quinoa
7. Rolled oats
8. Pistachios
9. Barramundi (often called "the sustainable sea bass") can be found in the frozen section of Whole Foods & has half the calories, yet equal omega 3′s to coho salmon)
10. Plain Greek yogurt
11. Apples
12. Red bell peppers
13. Yellow bell peppers
14. Orange bell peppers
15. Lean red meat (we prefer grass fed beef)
16. Whole eggs
17. Blackberries
18. Almonds
19. Sardines
20. Carrots
21. Black tea
22. Green tea
23. Pink grapefruit
24. Turmeric
25. Kale
26. Cauliflower
27. Red grapes
28. Nut butters (peanut butter, almond butter, cashew butter, etc)
29. Coconut (either fresh, where you crack the shell or unsweetened, shredded)
30. Strawberries
31. Avocados
32. Tomatoes (raw and cooked as both have unique benefits)
33. Pumpkin (we often add canned, unsweetened 100% pure pumpkin to our smoothies)
34. Unsweetened, raw cocoa powder or cocoa nibs (we also often add to smoothies or Greek yogurt)
35. Pineapple
36. Sweet potatoes or yams (technically not the same, yet they’re often used interchangeably)
37. Beans (black, kidney, chick peas, red beans, etc)
38. Lentils
39. Garlic
40. Broccoli
41. Red and green cabbage
42. Onions
43. Dark Cherries
44. Cinnamon
45. Oat bran
46. Beets
47. Barley
48. Mushrooms (all types)
49. Canola and olive oils (replace other less healthy fats with these, don’t simply add these to the diet)
50. Farro (a whole grain that’s super high in fiber)
51. Coffee (without sugar, cream and everything else)

Wow, there you have it – 51 of our favorite foods (and beverages).  Is this comprehensive of every single food that’s amazing for you?  Of course not.  But it is a pretty solid list of fantastic foods.  Variety is the key and quality is the key.  Aim for 1 ingredients foods when you eat (vs. processed options with many ingredients you can’t pronounce) and you’ll be much better off.

reposted from: http://www.mohrresults.com/ on April 2nd, 2012

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www.DefinedFitnessWexford.com

We Change Lives!


Try Us for 30-Days of Personal Training for only $49. Click here to get started today!

Muffin Top Meltdown - starting May 2012
What is a Muffin Top? You know when you put on a pair of pants that are little too snug and how the fat tends to push over the top - that's a muffin top and we're going to help you lose it with the 30-Day MUFFIN TOP MELTDOWN Challenge starting May 1st, 2012.You could be Defined Fitness's "MOST MUFFINLESS MEMBER" and lose that extra flab that somehow showed up over winter just in time for summer. Call 724-934-2000 to register today!

Release Your Metabolism

Did you know that if you can't perform a deep squat, or a full range of motion lunge, or even display poor posture that these are affecting your metabolism?

The fact is that your muscles are the powerhouse that drives your metabolism. If they are not functioning and working properly your metabolism is not functioning properly. This is one of the variables that affects fat loss. Your diet can be spot on, but if your bodies range of motion is restricted in any way at any place in the body that is going to slow and even prevent your body from losing fat.

So what's the solution? Take off the brakes that are restricting the movement of your muscles and you will fix the restrictions on your metabolism.

Try these corrective exercises:
- Can't do a deep squat or full range of motion lunge? Look to improve you ankle mobility and glute strength.
- Tight or rounded shoulders? Improve them with Wall Slides.
- Weak core? Strength it with Planks.

www.DefinedFitnessWexford.com
We Change Lives!


Try Us for 30-Days of Personal Training for only $49. Click here to get started today!




Muffin Top Meltdown - starting May 2012
What is a Muffin Top? You know when you put on a pair of pants that are little too snug and how the fat tends to push over the top - that's a muffin top and we're going to help you lose it with the 30-Day MUFFIN TOP MELTDOWN Challenge starting May 1st, 2012.
You could be Defined Fitness's "MOST MUFFINLESS MEMBER" and lose that extra flab that somehow showed up over winter just in time for summer. Call 724-934-2000 to register today!

Do You Eat Like A Sumo Wrestler?

While reading Ryan Andrew's, a registered dietician and Precision Nutrition coach, new book "Drop the Fat Act and Live Lean" I came across a point made about how a Sumo Wrestler eats. What's interesting is this is exactly how the average American eats. It's no wonder Americans keep getting bigger and bigger each year.

Do your eating habits include any of the following?
- Do you skip breakfast?
- Do you only eat 1-2 meals per day?
- Do you drink soda, lattes, juices, and energy drinks?
- Do you make dinner your largest meal and late at night?

If so, you are eating like you a Sumo Wrestler. You see in the sport of Sumo Wrestling there are no weight categories, so the heavier (aka fatter) you are the bigger advantage you have. So they intentionally follow a nutritional plan that will cause them to gain fat.

Now, I know that nobody who is reading this their goal is to get fatter. So in order to get leaner do the opposite of the Sumo approach.
- Eat a nutritious breakfast of eggs, sprouted grain toast, and a piece of fruit.
- Eat smaller meals throughout the day. Ideally, making breakfast your largest meal, lunch average sized, and dinner your smallest meal.
- Drink water and green tea only.
- Again, make dinner your smallest meal and not right before you hit the sack.

www.DefinedFitnessWexford.com
We Change Lives!

Try Us for 30-Days of Personal Training for $49. Click here to get started today!

Two Fitness Articles

We read a lot looking for new ideas and to keep up to date on the latest fitness info. This week we found two articles that we'd like to share with you. Hope you enjoy. Click the links below to read.

http://www.menshealth.com/health/pain-free-life

http://www.menshealth.com/weight-loss/reprogram-your-metabolism

Defined Fitness
We Change Lives!
www.definedfitnesswexford.com

Try us for 30 Days for $49 click here

And the winner is...

Saturday wrapped up our 1st Annual "New Year, New You" Body Transformation Contest. We had 21 participants who all did great and made awesome changes to their bodies. Congratulations to everyone who participated you all worked really hard these past six weeks.

This year's 2012 "New Year, New You" winning team is...
"THE WINNERS!!" (Sharon Donnelly, Laura Gonzalez, Eric Grieb) with a 12.81% loss in pounds of body fat.

2nd Place - "Show Me The Money" - 12.23%
3rd Place - "Shed Your Money Maker" - 9.48%
4th Place - "Three's Company" - 9.34%
5th Place - "Skinny Minis"- 9.1%
6th Place - "Desperado's" - 8.58%

www.DefinedFitnessWexford.com
"We Change Lives!"

What Should I Eat To Lose Weight?

What should I eat to lose weight? 


We get asked this or a variation of this question almost everyday. However, that question is too broad and general. What are you currently eating? What do foods do you like? What foods can you not do without? How does your schedule fit and affect your eating habits? 


These are all questions that first need looked at. Yes, we could give you a nutrition plan that has all healthy foods and meals layed out for you, but if you don't like them or they don't fit right for you it's not going to work. Sure you may follow it for a few days, maybe even a week or so, but soon you will be back to your old ways. This is the biggest problem with crash and fad diet programs.


Rather we like to make small changes that fit you over a course time. This approach always has the most success. Yes a crash diet may drop some quick pounds, but what happens when you stop?


So here are three tips for eating right all the time:
1. Always include a protein
2. Always include a fruit or vegetable
3. Avoid processed foods as much as possible


So the next time you are thinking about starting a new diet or some look for some other quick fix. Ask yourself, "Am I doing the above three things all the when I eat?" Chances are no.


www.DefinedFitnessWexford.com
"We Change Lives!"


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St. Baldrick's "Shaving the Way to Conquer Kids' Cancer!"  On March 31st, 2012 at Baden Volunteer Fire Department one of our members Kevin Blanarik is having his head shaved in support of the St. Baldrick's Foundation to raise money for kids' with cancer. Donations can be made at www.StBaldricks.org by searching his name and making a donation or by making a donation at the gym. We hope that everyone supports this great cause and help Kevin reach his goal of $1000 raised for the St. Baldrick's Foundation.