2009 Goals

2008 is almost over. Have you reached your 2008 goals? Did you even set goals for 2008?

Most people do not set any goals ever in their life. Some do, but don't write them down. Others write them down, but haven't looked at them since. And the few who set goals, write them down, and review them regularly achieve most of them.

So if you didn't set goals for 2008, take some time today and think about everything you would like to accomplish in 2009. Then write it all down and plan to review them regularly. 

After writing everything down get to work on one or two things from your list. Try to pick a couple things you can accomplish by the end of January, a couple of things by the end of March, end of June, end of September, and end of 2009.

If you take the time set goals and take action on them you will be amazed at what you can accomplish in a year, whether it's losing 50 pounds of body fat or adding 20 pounds of lean muscle.

Live Fit,

Josh

Merry Christmas!!

Merry Christmas Everyone! 

Hope you all have a great holiday!

Josh & Tammy

Could Your Shoes Be Causing Your Knee Pain?

Have your knees been sore? It could be because of the shoes you're wearing. 

So what is the proper footwear for resistance training? Cross Trainers and flat shoes.

Shoes label or listed for Cross Training (aka Training) will provide you with the lateral support and stability you need. Unlike running or walking shoes, which may provide you with great cushioning, but little lateral support.

Flat Shoes? Yes, flat shoes. You want to stay away from shoes that have an elevated heel (e.g. Nike Shox, Adidas Bounce), even though these shoes are listed as cross training shoes. The reason shoes with an elevated heel are not a good choice is because they place the knee anteriorly to the body's midline, which adds stress to the knee. And when squat and lunging this adds even more stress to the knee. Overtime this added stress can lead to knee pain.

So the next time you're looking to buy new shoes look for pair of cross trainers that are flat.

Live Fit, 

Josh

Your Scale Lies To You

Your alarm goes off, you jump out of bed and head to the shower. But, before your shower you decide to get on your scale after all you've been working out for a month now and your weight should be significantly down, Right?. "What! Only a pound, all that hard work and I've only lost one measly pound." 

Does this sound familiar? 

How can be this be? Well, to get the whole picture you need to look at your body composition. It is very common and in most cases, especially with beginners, you will experience a Weight Shift. A Weight Shift is a loss in body fat and an increase in muscle tissue. For example, you may have lost 6 pounds of fat, but gained 5 pounds of muscle. This would equal an 11 pound weight shift, but only a 1 pound decrease on the scale. 

It is also possible to even gain weight, because you have gained more muscle weight than you have lost in fat weight. 

Your clothes will fit better, people will say you look thinner, you will feel thinner, but that does not mean your body weight on the scale has decreased. However, don't get discouraged your scale is just lying to you! You've made significant improvements in your body.

And yes, eventually you will see a decrease in your body weight on the scale, it's just not always first. 

Live Fit,

Josh

Need a Last Minute Gift Idea?

Pick up a Defined Fitness Gift Certificate for that special someone. And if you're a current Defined Fitness member we will give you a free training session for you to use for each $50 you purchase in Gift Certificates.

Customer Appreciation Week Is Back!!

Next week we will be having our second Customer Appreciation Week. Each day we will be offering a different surprise. 

We will also be raffling off 3 prizes:

1. 1 Training Session

2. Defined Fitness Hoodie

3. Coach the Coach - a chance for you to put your coach through a workout and get some revenge for all those Leg Matrix's you've done.

Christmas Hours and New Year's Hours

Christmas Eve 6:30 am - 5:00 pm

Christmas Day - Closed

12/26/08 - 6:30 am - 3:00 pm

New Years Eve 6:30 am - 3:00 pm

New Years Day - Closed

Was That Your Best?

You're not going feel your best every time you workout. Some workouts you will feel great, you'll feel strong and full of energy and other times you will feel tired and weak. This is normal, but what matters is the effort you put in and if that effort was your best.

If you make certain to give it everything you have, as much or as little as that maybe, everyday you workout you will continue to make improvements.

It's when you decide that you're just too tired, too stressed, too busy, etc. to workout and you skip it, that you will not make progress.

The only way to get the body you want is too make progress each day. The things you do today may not seem like much, but consistently over time they will added up to make a significant difference.

Live Fit,

Josh

What is a Warm-Up?

What is a warm-up and why is it needed? Everyone has an idea what a warm-up is and I'm pretty sure that anyone I asked could give me an example of a warm-up. But, what most people think is a warm-up is not really considered a warm-up. 

If you did an observation of fitness centers across the country and observe gym members you would notice a couple trends. 1) The majority of people jump on the treadmill or elliptical for a couple minutes before they begin. 2) Some (and more than you may think) will grab two 5 pounds weight plates and begin to swing their arms in circles with a plate in each hand. 3)A lot begin with static (holding) stretching.

Are these activities a good way to warm-up? No, while most people think that they just need to get their blood moving, joints moving, and stretch out there is more to a warm-up. 

So lets take a look at what a good warm-up looks like.

First we want to prepare our body for what we are about to do. This means the warm-up needs to be specific to the activity we are about to participate in. For example walking/jogging on treadmill for 5 minutes is not similar to lifting weights.

Second we need to move our body through full range of motion movements and get in some dynamic stretching (get a stretch by moving a muscle, but not holding it). Example: Touching the toes and holding for 30 seconds is not the same or as beneficial as inch worms, even though they are similar.

Third we need to get the core involved. Again, inch worms

Fourth we need to break a light sweat and get our heart rate and breathing rate up. Example: Jumping, Hopping, Skipping, and Shuffling

Now if you will look back at what the typical gym goer does and compare it to what is needed to have good warm-up you will see that those activities do not meet all the criteria.

I understand that some days you may feel slow, sluggish, and stiff. You may feel that you just need to walk/jog slowly for a few minutes before you begin. This is fine when needed, but just remember that you still need to do your warm-up after those couple of minutes.

Live Fit,

Josh

Change Is Not Easy

There are things that we all know we shouldn't do, but for some reason we still do it. After all it is easier to just make an excuse. But, excuses do not produce results or make changes. The only way you can make a change is to take immediate action and seek out people who can help.

Why is it that in January Fitness Centers are filled with people wanting to lose weight, but by March over half of these people are no where to be found? Because it's hard.

Why do some people still eat at McDonald's when trying to lose weight? Because it's easier to run through the drive through than cook a meal at home.

But these actions will not help to create the weight loss results you desire. If you want to see results you must follow the advice of your fitness coach and/or weight loss program and stop turning left when you know you should be turning the other direction and making a better decision.

So here a few things you need to be doing to see weight loss results:

1. Eat 5-6 meals per day

2. Drink lots of water

3. Workout three times per week

4. Eat lots of fruits and vegetables

5. Stop eating processed foods

6. Make fitness a LIFESTYLE!!

Yes, I know I'm kinda preaching to choir, because if your reading this you are already making the right decisions. But, a little reminder never hurts either to keep you on track.

Remember the average American gains 10 pounds between Christmas and New Year's. So make healthy choices when you're at all those Christmas Parties you'll be attending.

Live Fit,

Josh

P.S. Thanks to everyone who participated in our Christmas Angel Gift Program for the Crisis Shelter. All of the gifts will be greatly appreciated.

Supplements?

Do you need them and are they beneficial?

It depends. If your daily diet consists of junk a nutritional supplement will do little to help. If you are currently eating healthy and clean then there may be some benefit to a nutritional supplement. But, which ones?

Well for starters, I like to recommend to everyone a multi-vitamin (I don't necessarily care which brand), a post-workout protein drink, and fish oil. If you are eating healthy these three are the only three I feel you need in addition. 

Again, if your diet is bad no supplement out there will help. So eat healthy, include the above mentioned supplements, but don't fall prey to the creative advertising pushing false claims about how Product A will help you lose 20 pounds in a week or how Product B will add 6 inches to your biceps and give you the body of a Greek God. 

Supplements are to simply supplement healthy diet and fill in any holes you may have in it. They are not to be substituted for food or to replace the need to work hard in the gym.

Live Fit, 

Josh 

Did Your Last Workout Leave You Sore?

We've all been there, the day after our first workout session. Your alarm goes off and its time head to the shower and get ready for the up coming day. But, wait you sit up and notice that your abs feel like you went through a boxing match. As you begin to stand you notice that your legs feeling like the muscles are torn apart. So as you slowly make your way to the shower feeling each step you make, you begin to contemplate calling off for the day and going back to bed. After of course calling your fitness coach to tell him off about how sore he made you. I mean, after all your not 18 anymore what was he thinking. 

This is an extreme case, but still many of us have had these mornings. While some people may enjoy feeling sore and associate it with a good workout and view as a just necessary part of the program, most do not. 

And no making you sore is not your fitness coaches goal, even though we may smile when you tell us how sore you were or currently still are.

So now that you're sore what should you do:

1. Get up and getting moving. Once you are moving around your muscles will begin to feel better. Sitting around or laying in bed is the worst thing you can do, it just makes your muscles more stiff.

2. Avoid Advil and other similar drugs. Even though you may think that these may help with the pain they actually hinder your bodies ability to recover.

Hopefully you don't have too many, if any, days that you are very sore, but if you do just get going you will feel better.

Live Fit,

Josh

Happy Thanksgiving!

Just wanted to say Happy Thanksgiving to everyone! Hope you all have a great day!

And just wanted to remind you all of our hours for this weekend.

Friday 9 a.m. - 3 p.m.
Saturday 9 a.m. - 12 p.m.

Live Fit,

Josh

Looking Beyond Your Biceps

You must train more than just the muscles you can see in the mirror. While everyone likes to have nice arms (biceps/triceps), a defined chest and abs, focusing only on these areas will not do much to help you build the physique you desire. 

You see when you focus on specific muscles you tend to favor isolation exercises, such as bicep curls, chest flies, delt raises, and ab crunches. These exercises are not very efficient for the results most people are looking for. The average person needs to lose some body fat and build some muscle. In order to achieve this you need to focus on the whole body and use multi-joint exercises, such as squats, rows, lunges, push-ups, deadlifts, and pull-ups. These types of exercises will burn more fat, build larger amounts of defining muscle to give you that sculpted look you desire.

So while the isolation exercises may work well for bodybuilders who have hours to spend in the gym each day. They are not the answer for your goals of achieving a slimmer more defined body.

Thanksgiving Holiday Hours

Thursday, November 27th - Closed

Friday, November 28th - 9 a.m. - 3 p.m.

Saturday, November 29th, - 9 a.m. - 12 p.m.

Live Fit,

Josh

Some More Info. To Help You

Well Thanksgiving is almost here and the Holiday Season is just about upon us. Along with all the busyness and craziness this time of the year brings. So hear are just two quick links to check out.

The first is a nutritional article "Reduce Feelings of Hunger by Working with Your Body" - click here.

The second is a site that contains all the nutritional information for many restaurants. (Thanks to Linda Senko who showed this to me.) - click here.

Hope you enjoy and find both of these useful.

Live Fit,

Josh

Is Your Drink Making You Fat?

Friday I came across an article titled The 20 Unhealthiest Drinks in America. I'm sure you all know that many drinks out there contain large amounts of calories, but I couldn't believe how many calories were in some of these that people drink only a daily basis. In some a single drink would make up for a whole days worth of healthy eating.

Here are a few:

Glaceau Vitamin Water (20 oz.)

130 calories 

33 grams sugar

Lipton Iced Brisk Lemon Iced Tea (20 oz.)

325 calories

81 grams sugar

Caribou Coffee Large Chai Tea Latte

420 calories

47 grams sugar

Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie (32 oz.) (Sounds Healthy huh?)

1,020 calories

232 grams of sugar

Those are just a few you can find the rest as well as the #1 Worst Drink In America at: http://health.msn.com/print.aspx?cp-documentid=100219935&page=0 

Live Fit,

Josh

P.S. I have also just completed my first book The Burn Fat, Build Muscle Principles. I have been working on it on and off for the past year and a half. Copies can be purchased for $20.00.

Weight vs. Range of Motion

Which comes first? Range of Motion should always be focused on before weight.

While it may be very tempting to want to add more weight to the bar (esp. for guys) it is not always in your best interest. If you are unable to perform the movement through its entire range of motion with a lesser weight or bodyweight, you do not need to add more weight. You need to continue to focus on getting the movement and teaching your body the movement.

By increasing weight before you can handle your current weight will result in increased strength with an even more degree of decrease in the movement pattern. You may be able to get away with this for a while but eventually it will lead to an injury.

High Strength + Low Movement Skills = Injury

Our goal is to get you to develop full range of motion and control of the movement before adding weight to the movement. Even if this means a temporary decrease in strength. Overtime you will develop greater strength than if you had just continued to lift through a limited range of motion.

High Strength + High Movement Skills = A Strong, Healthy, Functional Individual

In order to achieve this, weight must only be increased as long as the weight, range of motion, and control of the movement can be controlled. If these three parameters cannot be maintained then weight needs decreased to a weight that will allow for all three.

Live Fit, 

Josh

But It's Only 100 Calories

100 Calorie Packs have become one of the hottest snack food trends. You can get everything from cheeto's and oreo's to yogurt in 100 calorie sizes now. Ideal for snacking? Not Really. Recently, a study was done that showed people who regularly eat the 100 calorie packs eat twice a much as people who buy the regular size.

Why? Because the people who buy the regular size snacks put some in a bowl and once the bowl is empty they are done. The people who buy the 100 calorie packs grab 2-3 packs and eat them all.

The food industry has done some sneaky marketing by promoting these 100 calorie snacks. Most people views these foods as healthier than there regular size portions. It's only 100 calories right, unlike the 180 calorie regular sizes? No, its 200-300 calories, unless you actually only eat one pack.

It has also been found that people will eat 100 calorie snacks more often than if they had bought the regular size. Again more total calories.

Just because it's a 100 calorie snack does not mean it's health. It's still JUNK and not part of a healthy diet.

Live Fit,

Josh

New Articles Up

Just wanted wanted to let you all know that I have just put two new articles up on the website. You can find them by visiting www.Defined-Fitness.com they are located under the article section located on the Home Page. 

Hope you enjoy!

Live Fit,

Josh

Artificial Fitness

The other night I turned the TV on while eating dinner and watched a couple minutes of the Biggest Loser (which I don't watch regularly). While watching, Jillian Michaels was yelling at her team about working out on machines, they apparently were to use free weights when they worked out on their own and instead choose to use machines. Anyhow, she called the machines an artificial workout that damages your joints and provides minimal results.

I liked the term "Artificial Workout", because this is basically what using a weight machine provides. I have been teaching this to my clients for years, but just lately it seems to be making its way into mainstream fitness.

When you use a machine you do not require the use of stabilizer muscles and are forced to move through unnatural movement patterns, both of which will result in injuries in the long run. 

Free weight, bodyweight, rubberband, and kettlebell exercises all allow your body to move in its natural patterns the way your body was designed. Using these types of exercises will also provide you with a better more productive workout.

Live Fit,

Josh

Another Recovery Tip

Monday I explained the benefits of sleep on your recovery. Today I have another very simple recovery strategy for you. Ice. Ice your joints, especially problem joints.

After each workout or at the end of the night take 20 minutes to ice down any joints that you have a history of pain or injury in. Even if they are not currently bothering you it is still a good idea to ice them down.

By icing your joints you help to decrease inflammation, which is typically the cause of joint pain, and allow your body to recover faster so that you are ready for your next workout.

To do this you can put a bunch of ice cubes in a ZipLock bag, buy a flexible ice pack, use a bag of frozen vegetables, or make you own by mixing two shots of vodka or rum with a cup of water in a ZipLock bag. Whatever your choice put the ice pack on the problem joint for 20 minutes and then remove.

Live Fit,

Josh

How Important Is Sleep?

Sleep is one of the cheapest things you can do for your body. In todays society pretty much everyone is sleep deprived. In fact, Americans almost seem to think that sleeping less is a sign of how hard they work. But, the reality is if your are sleep deprived you are not operating at your highest potential.

So how much sleep does one need? This varies from person to person, but everyone needs to be getting a minimum of 7 hours each nigh (8 optimally). The environment that you sleep in is also very important. It should be quiet, free of any light (no computers, cell phones, or TVs), and regular, meaning you go to sleep and wake up at the same times each day.

Being sleep deprived will also affect your fitness. When you are sleep deprived your body is unable to repair itself, you will build less muscle tissue, and stress hormones are higher in sleep deprived individuals. All of which, will compromise your weight loss and fitness levels.

Many people want to know what supplement they should take to help them recover, feel better, and see better results. But, by just getting enough shut eye you will help your body more than any supplement will.

Live Fit,

Josh

New Website and Random Facts

Check out our new website at www.Defined-Fitness.com!

OK, here are some random fitness facts and quotes for you to think about.

1. For every pound of muscle you gain your body burns an extra 50 calories a day.

2. By age 65, people who haven't engaged in regular exercise may incur a decrease in their muscular strength level by as much as 80%.

3. If you are nearly 25 lbs. overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.

4. "A man's health can be judged by which he takes 2 at a time: Pills or Stairs" - Joan Welsh

5. "Take care of your body. It's the only place you have to live." - Jim Rohn

6. There are 1,440 minutes in a day can you not find 30 minutes for exercise, but most people can find time to sit on the couch and watch at least 30 minutes of TV each day.

Live Fit,

Josh

P.S. Hope to see you all tonight at Renaissance Health Center for the Open House Event!

Updates!

Just wanted to keep you all updated on a few things going on over the next couple of weeks.

First we will be participating in an Open House Event held at Renaissance Health Center. See below for more information.

Thursday October 23, 2008 at Renaissance Health Center located at 903 Wilmington Rd. New Castle, PA 16101 from 5-8 P.M. Enter to win a Day Spa Package, Free Facial, Fitness Coaching Sessions, and MUCH more! Enjoy a mini massage, fitness demo, or makeup application. Participating businesses will be Mary Turner Skin Care, Shine Salon, Defined Fitness, Renaissance Health Center, Advo Care Nutritional Supplements, and OneSole Sandals.

Second, our Referral Program kicked off this month. So refer your friends for points to earn rewards.

Third, we have started our food drive for Thanksgiving for the Women's Crisis Center. Our goal is to be able to provide them with 250 items for those less fortunate. So bring in a canned or boxed good the next time you stop in to put in the box located at the front desk. Please no vegetables though they said they have enough of those already.

Fourth, we also are starting our Christmas Angel Gift program for children of the Women's Crisis Shelter. Angels can be picked up at our front desk and gifts need to be in by December 8th, 2008.

Thanks for all of your support and helping those in need.

Josh

Water and Weight Loss

It is well known that proper water intake will help you lose weight. But here is a study that takes it a step further.

Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. Judelson et al. J Appl Physiol 105: 816-824, 2008.

This study looked at the hormonal effect of being in an acute dehydrated state post-exercise following a resistance training workout. Before we get into the findings let me explain the post-exercise period. The post-exercise period is the most anabolic period with the most potential to increase fat free mass (muscle tissue). If this period is compromised your metabolism will not be increased to its full potential, which will decrease your fat burning potential. (This explanation is very simply and vague, but it will due for this article.)

Here are the findings of the study:

1. Increased levels of cortisol (a catabolic hormone) = decreased fat free mass (muscle tissue) =

decreased metabolism = decreased caloric expenditure and potential for increased body fat.

2. Decreased levels of testosterone = decreased fat free mass building potential = decreased total amount of fat free mass and less of an increase in metabolism stimulation = decreased caloric expenditure.

The take home message is: If your fitness goal is to lose weight (body fat) by being in a dehydrated state you decrease your fat burning potential.

Drink your water!

Live Fit,

Josh 

Small Steps

Why don't most diets work? They expect too much too soon from the individual. 

The majority of diets and nutritional advice out there fails to help clients and people lose weight because of this one reason. They expect a person who has not been eating well for years, usually, to make a complete overhaul of their nutritional habits overnight. Expecting this is just ridiculous. 

If you want to or need to make nutritional changes to your diet you must start with small changes. 

For example, if you haven't been eating breakfast. Start there eat something for breakfast. It doesn't matter what just eat something. Once you get that down then make changes to what you eat. Another example, if you usually have a burger and large fries for lunch. Start having a burger and small fry. Then make better and better changes from there.

No matter how bad your diet may be start by making small changes and overtime you will have completely changed your diet rather than overnight. And you will experience better success.

Live Fit,

Josh 

Don't Wait Until 2009

Do you want to lose 10, 20, maybe even 30 pounds? If so, what are you doing to make that happen?

If you are like most people probably not much. But, I bet you are planning on making weight loss one of your New Year's Resolutions, Right? So why not start now? There are exactly 12 weeks left in 2008. If you were to start today you could lose 24 pounds by New Year's Eve and have your friends envious of how great you look while they have gained another 10 pounds over that same time period.

That's right the average American gains 10 pounds between Thanksgiving and New Years and with us still having Halloween to get through who knows how much more could be gained.

But you on the other hand will have lost 24 pounds, maybe even more!

So stop making excuses and start making progress now!

Live Fit,

Josh

Accountability

Do you hold yourself accountable for your goals and the direction of your life?

If not, why aren't you? No one else is going to, at least it is very rare to find someone else who will because most people are too busy worrying about themselves.

A way to start is by determining what you really want and then setting goals to achieve that outcome. Then write out all your goals and review them at least once per day.

It is also important to check in with yourself at the end of each day and ask yourself if you made progress. If you did you have moved closer to your goal. If not you have moved farther away from your goal.

So for example, if you want to lose 20 pounds by the first of the year write it down and review it each day. Then at the end of the day ask yourself what steps you took to get closer to your goal. Did you workout? Did you follow your nutrition plan? 

Live Fit,

Josh

The Key To A Better Future

"The major key to YOUR better future is YOU!" - Jim Rohn

Are you in control of your life and what you experience? Or are you like most people and do not take control of your life and then blame everything bad that happens to you on everything but yourself.

Read the above quote again. It is so true. If you wish to have a better future it all comes down to what you are doing now to experience your better future.

If you want to lose 20 pounds: It is up to you to take control and take steps each day to lose that 20 pounds.

If you want six-packs abs: It is up to you to do your workouts and eat healthy. 

It you want to win an Olympic Gold Medal: It is up to you to put in the time and effort required to win an Olympic Gold Medal and seek out the help of the best coaches in the world for your particular sport or event.

It doesn't matter what you want your future to hold. But it does matter what you do today to determine what you will experience. Your future could be fantastic or it could be sub par. It's all up to you.

Start today and begin to take control of your life!

Live Fit,

Josh

Dabbling

This past August I had the opportunity to spend a week in California learning from Alwyn and Rachel Cosgrove. Needless to say I learned a great deal of business and fitness information from them. One of the points Alwyn made a couple of times was to not dabble in things.

I think dabbling is something that many of us do. I know I have in the past. We see something new or hear about something new and want to try it or do it or whatever. Which is fine, as new ideas and challenges are always great. But, the problem arises when these new ideas cause us to get away from our main focus, whatever that may be. We are now spending time dabbling on our new idea that would be better spend focusing on our main long-term goal. Don't get me wrong some of these new ideas lead to great things that can help us achieve our long-term goals, but mostly dabbling leads to unfinished projects and misused time.

People do this with exercise all the time. They see an exercise program on TV, buy the program and get started with great enthusiasm, "This is the program that will get that 10 pounds off!", they tell themselves. They do it for a couple of weeks, then one day they see the cover of a magazine promoting J-Lo's flat stomach program. And guess what they are now on that program. And the process repeats itself and they never see any significant results.

If these people would just stick to one program and follow it for 3-4 months instead of dabbling with 5-6 different programs over that same 3-4 month period they would see better results and make progress.

Stop dabbling and start making progress!

Live Fit,

Josh

Doing The Opposite Of What You Want

What do you want to achieve? What do you want out of your life? What do what to be remembered for? How much weight do you want to lose? Whatever your answer, what are you doing to achieve those goals? 

The surprising thing is that most people are doing the opposite of what the want. Why? Because they usually do not have goals set and review them daily, they don't know what they really want, they procrastinate and plan and plan and plan, but never take action. 

If you want to lose 10 pounds: Are you eating healthy each day? Are you working out 3 days a week? Are you actively seeking out the best weight loss programs? Or are you still eating candy bars, working out infrequently and still walking the same 3 miles on the treadmill?

What if your your dream is to retire early and live your life in financial freedom? Are you saving/investing at least 10% of your income? Are you in a career that you love and will allow you to retire early with financial freedom? Do invest in your education and spend one hour learning each day? Or are you spending everything that comes in not saving anything, never spending on your education, never making time to learn for one hour each day, and hate your job?  

Whatever it is you want it will take consistent hard work. I emphasize consistent because nothing happens overnight. It takes small steps each and everyday in the direction of your goal that will add up over time resulting in the achievement of your goal.

You can achieve anything you desire whether it is the body of your dreams, owning your on business, or anything else. All it takes is consistent work and focus each day. Do this everyday for a year and you'll be surprised how far you've come in a year.

Live Fit,

Josh

Why Did I Become Interested In Fitness?

Believe it or not this is a question that many of us in the fitness industry get ask often by our clients, and I am no different.

I became very interested in fitness (strength training) around the age of 13. I was very skinny and wanted to add muscle to my body to become better at sports. I started with very basic equipment, my bodyweight, can't get anymore basic than that. I created a routine that I would do everyday and added exercises as I came up with them or saw them in a magazine. I did a lot of crazy exercises some were good and some I laugh about now. But, nonetheless I did get stronger.

As I went through high school I began to lift at our high school weight room as part of my football conditioning. I absolutely loved it and couldn't get enough of it. Actually I probably worked out too much and actually hindered my progress. 

After graduating high school I moved on to college and went into a Division III football program were I continued to workout. However, this is were the constant training and dedication I had in the weight room caught up with me. After a year in college the training back fired and I overtrained. My body was to the point were it had been pushed so far and so hard with very little time to recover that it could no longer keep up. This was my breaking point and also when I quit football. For about 6 months after I did not workout very seriously, I mean I still worked out but it was unstructured and I did whatever I felt like doing that day.

Going through that taught me a very valuable lesson. YOUR BODY NEEDS REST! 

I have many other stories and learning experiences about fitness, but I save those for another day. I just wanted to let you all know how I became interested in fitness.

Live Fit,

Josh

Who We Are and What We Offer

We have been training clients in the New Castle, PA area for the past six years. In September 2008, we open our own fitness coaching facility to enable us to continue to provide our clients with results and well as help new incoming clients.

Our staff is the most highly trained group of fitness coaches in the area who specialize in fat loss fitness coaching. We are continually educating ourselves and staying update with the best and latest fat loss methods. There are many fad diets and exercise programs that come and go everyday, but we focus only on what works rather than what is popular.

Defined Fitness offers its clients a semi-private atmosphere where everyone motivates and encourages each other, as well as holds each other accountable to their fitness goals. Each client is taken through a thorough evaluation and then an individual 12-16 week program is set up for their needs and goals.  

We would love to have the opportunity to help you achieve your fitness goals. If you are in the area stop in and get started with our 7-Day Free Trail Membership. We also provide program design for clients outside of the New Castle, PA area.

We can be reached at 724-698-7897 or at JoshDefinedFitness@comcast.net

Live Fit,

Defined Fitness